While most of your Christmas Shopping may be done, you don’t won’t to overlook this gem for your Man of the Gloom. Every H.I.M. should have one of these in his tool box just in case he is called on for a last minute Q in the year to come. You never know when your VQ (Stairmaster) will get’s sick or called out of town.
Why would anyone can spend senseless minutes constructing a workout from scratch with the handy dandy online F3 Exicon; when they can have an old fashion deck of cards in your hand (aka Dexicon) that has 52 exercise routines printed and ready to go with you where ever and whenever you need. Quite simply having a workout deck is #preparedness
DISCLAIMER
If you look closely, it’s written right on the box the cards come in! No just kidding, those are the core principals. The disclaimer says I am not a professional, modify to your fitness level, it’s not a competition, be careful because you can’t sue me I have nothing and the suggested exercises and location we are working out in is not owned by me or F3 and I have not informed you of all the potential hazards.
DID I MENTION IT WAS 15 DEGREES this morning in Allentown, PA? The real feel was 5 degrees with the 10 mph winds. Also Dynamite did receive a courtesy reminder from local law enforcement that park doesn’t open until dawn; which today is 6:50am. He was kind enough to let him slide this time.
Warmarama – The Cupid Shuffle!
Pax circle up holding Plank while Alexa plays the 3 min. 52 sec Cupid Shuffle song through my phone. As soon as music starts the Pax start doing mountain climbers; when the song says “To the Right”, everyone starts moving to the Right, To Left everyone moves back the other way. When he says kick, KICK! You get the idea.
The Thang
The Deck of Death was played. This Deck was not shuffled, but strategically aligned from Ace High to 2 low. Since every suit in the F3 Dexicon corresponds to different muscle group (Core, Cardio, Upper Body, Lower Body) the cards were then placed so you pull 4 Aces, then you pull 4 Kings, 4 Queens, etc.
- Aces are worth 100 reps
- Royals are 25 reps
- number cards you add 10 reps to the face value of the card.
- Ace Hearts SSH Side-Straddle Hops, aka the Jumping Jack.
- Ace Clubs Flutter Kick From a flat on the back position, with hands under your six and feet together, raise feet 6 inches of the ground. Raise and lower right foot, then left foot, in a fluttering motion.
- Ace Diamonds Arm Circles From a standing position, extend arms horizontally from your body and move your fists in a circular motion. Can switch between clockwise and counter-clockwise motions.
- Ace Spade Calf Raise With feet together and flat on the ground, raise up onto your tiptoes, then back down to the ground. For extra burn, have the balls of your feet on a raised surface and your heel extending out in the air and lower and raise the heel.
- King Hearts Mountain Climber From the plank position but with feet well separated, jump your right foot as far forward as possible, then back, repeat same motion with the left foot. Right foot and then left foot count as one rep.
- King Clubs American Hammer With feet off and head/upper back both off the ground, join hands and alternate touching the ground on either side of your body.
- King Diamond Merkin A good, old-fashioned ‘Merican pushup. Starting from the high plank position, lower your chest to the ground and then push back up to the high plank.
- King Spade Squat From a standing position, with feet a little wider than shoulder width apart, lower your rear end as far toward the ground and your heels as you can, taking care to keep your head up and your back as straight as possible. Return to the starting position.
- Queen Hearts Burpee In one fluid motion from a standing start, squat and thrust down to the plank position and execute a Merkin/pushup, then bring your legs back to a squatting position and jump up to finish.
- Queen Clubs Freddie Mercury From the Lil Baby Crunch position, move the legs forward and back in sequence, as if pedaling a bicycle.
- Queen Diamond Diamond Merkin A Merkin with the hands placed next to one another so that your opposite thumbs and index fingers form a diamond shape.
- Queen Spade Monkey Humper A Squat executed as you hold the inside of your ankles, reducing movement to a half-squat but increasing the burn.
- Jack Hearts Plank Jack From the plank position, jump your feet out to the sides as if doing a Jumping Jack, then bring them back to center.
- Jack Clubs Shoulder Tap From the High Plank (see above), take one hand off the ground and tap the opposite shoulder, then back to the ground, then repeat with the other hand and shoulder.
- Jack Diamond Dips With palms resting on a bench or low wall, feet at your body length away from the bench or wall and your torso toward the sky, use your shoulder and triceps to lower and raise your body back to the starting position.
- Jack Spade Smurf Jack A Side-Straddle Hop or Jumping Jack, but done from the Squat position.
- 9 Hearts Butt Kick Run in place, bringing your heels as close to kicking yourself in the rear end as possible. Right heel and left heel count as one rep.
- 9 Clubs High Plank The plank is basically the starting position for the pushup or Merkin: hands flat on the ground approximately shoulder width apart, feet together and toes touching the ground, with your back and legs forming a straight line parallel to the ground. Hold fo
- 9 Diamond Ranger Merkin Like a Merkin, but palms are on the ground in line with your ribcage rather than your shoulders.
- 9 Spade Low, Slow Squat A Squat, but lowering on a measured three-count by the Q, and then back up on the count of four. Designed to force participants to actually get into a full Squat.
- 8 Hearts Squat Thrust Begin from a standing position. Move hips back and lower the torso to “sit” as deeply as possible while maintaining an upright position. Return to a full standing position while also mimicking arms pressing upward as if to thrust weight over your head.
- 8 Clubs Luge From flat on your back, raise both your head and upper back and feet off the ground. From here, bring your knees and chest together, then return to the starting position. 8 Diamond Merkin A good, old-fashioned ‘Merican pushup. Starting from the High Plank position, lower your chest to the ground and then push back up to the High Plank.
- 8 Spade Backward Lunge From a standing position, step your right foot behind you and lower your right knee to graze the ground, then step back to the standing position. Flapjack.
- 7 Hearts Bear Crawl Crawl on your hands and feet without your knees touching the ground.
- 7 Clubs Lil Baby Crunch Flat on back, with feet off the ground and thighs vertical; place hands at side of head and use abdominals to raise your chest to your knees, then lower your chest back to the starting position.
- 7 Diamond Derkin A Merkin, but with your feet up on a bench or a wall – any surface that puts your feet higher then your hands.
- 7 Spade Monkey Humper A squat executed as you hold the inside of your ankles, reducing movement to a half-squat but increasing the burn.
In our 45 minute workout, made it to lucky #7 finishing with some LBC’s.
Mary
Timmy Ho offered himself no excuse for being late and suggested we pay the 10 burpee penalty for his tardy. Way to step up and take accountability brother! Pocahontas may not speak to you today, but I have much respect and the quite time will probably be worth it.
CoT
Huge praise and prayer for Cougar on taking a next step with his M. For some reason I hear Timmy Ho singing in the back ground, “If you like it, then you better put a ring on it.” Congrats brother, I think she will say yes. Prayers for Long Haul’s friend and all those who are close to the police officer in NJ who was killed. Prayers for the injured Pax (Beaker & Flame). Prayers for baby Kate – 1 year today, while she is battling 102 fever and big brother Jake woke up vomiting. May all our families stay healthy through the holidays.