Ramblin’ & Gamblin’

Ramblin’ & Gamblin’

The workout started with a quick jog in front of the Regal Theatres with side shuffles, high knees and butt-kickers.

Warm-Up COP
SSH x 20
IW x 20
Merkins  x 20
Sky humpers x 15 (mumble, mbumble)
Baby Cobras x 15

The Thang
Poker Run
Led the PAX on mosey to the alley behind the strip mall. I made a quick trip to the party store yesterday and picked up a multi-pack of playing cards. I spread out four decks of shuffled cards and an exercise legend.

2 – Burpees
3 – Deck squats (supine burpees)
4 – Jump Squats
5 – Merkins
6 – Curtsy lunges
7 – Freddy Mercury (Bicycles)
8 – Carolina Dry Docks
9 – J-Lo
10 – Dolly
Jack (11) – Mountain Climbers
Queen (12) – Russian twists
King (13) Toe-tap crunches
Ace (14) LBCs

The game was five-card stud. For each of the five rounds, PAX drew one card. The value on the card corresponded to the legend above for the exercise to be done at each speed bump. Fire Hazard won the Poker Run with three jacks. (That’s a lot of mountain climbers.)

The gazelles who finished early led a few rounds of Mary-o-Rama. (Thanks to the Larry Birds for stepping up.)

Next, the gang circled up for a railroad-tie run. Everyone planks, then one by one each PAX would pop up and hurdle the planked PAX. Hold the plank until everyone finished. (This is a very long time.)

Isometric L-sit (Core & Shoulders)
Alternating one-leg sits for about 90 seconds

At the next station, one-minute of alternating curb taps in plank position, then one minute of standing toe-taps (River Dance).

Moleskin
I love F3 for many reasons, especially the fact that every workout is different. I planned the poker run to add some surprise the mix. The poker run was a long slog and I was the last to finish. (Leading from behind.) Looking back, I should have made sure everyone knew the exercises. The deck squats and curtsy lunges were new to some. The L-sit and railroad tie run, alternating curb tab was very shoulder heavy. (Sorry, not sorry.)

YHC took us out in prayer.