Hit the Deck! 9/23/21

Hit the Deck 9/23/21

AO: Smart Park

Conditions: Cool and windy

Pax: Swobbles, Busboy, Who’s There, Ditka, Cornelius (Q)

The Thang:

Each PAX takes a turn Drawing a Card From the F3 Card Deck and then leads the other PAX in cadence.

Squat thrust x 15
Penalty burpees x 10
Low Plank 60 sec
Derkin x 15
Handclap merkin x 15
LBC x 15
WW2 x 15
Flutter kicks x 100
Monkey Humper x 15
Smurf Jack x 15
Standing Lunge x 15
Hand release Merkin x 15
Low, Slow Squat x 15
Merkin x 15
200 meter run
American Hammer x 15
Buldgarian Split Squat x 15
Wide arm Merkin x 15
Diamond Merkin x 15
Ranger Merkin x 15
100 Arm Circles
Jumping Lunge x 15
Curb Dips x 15
Luge x 15
High Knee x 15
400 meter run
Karaoke 50 meters down and back
Mountain climber x 15
Burpees x 15


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s