A Rousing Game of Battle - F3 Summerville

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Humid…DUH?!?

FNGs: None

COP:

15 – LBAC (Each Way)

20 – Imperial Walker

The Thang:

YHC received multiple requests the day before to bring out the newest arsenal of pain to Bedrock, so He had no choice but to oblige. In planning YHC wasn’t quite sure on how this would go and therefore harkened back to the age old card game of his youth…Battle!

During the warmup phase YHC had the PAX number off in 2s and had them separate into those two groups as the cards were dealt. From there the objective is just as you’d expect; a PAX from each team comes forward and “Battles” their opponent and the highest card wins making that the next exercise of choice. Jokers are wild and allow the team that plays it to dole out the exercise of their choosing while they rest; the team with the most cards at the end also gets the privilege of extending the pain for the opposing team.

List of Cards / Accompanying Exercises

Number	Suit	Exercise	Description or Notes
Ace	Hearts	SSH	Side-Straddle Hops, aka the Jumping Jack.
2	Hearts	Sprint 200 Meters	Alternative: Sprint for 30 seconds.
3	Hearts	Sprint 300 Meters	Alternative: Sprint for 60 seconds.
4	Hearts	Sprint 400 Meters	Alternative: Sprint for 1:30.
5	Hearts	Karaoke	While moving laterally, cross the lead foot in front of and then behind the other foot, holding your arms out to the side. Face the opposite direction to switch which foot is the lead.
6	Hearts	Backward Run	Really?
7	Hearts	Bear Crawl	Crawl on your hands and feet without your knees touching the ground.
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.
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.
10	Hearts	Mtn. Climbers	From the plank position, jump your feet out to the sides as if doing a Jumping Jack, then bring them back to center.
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.
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.
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.
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.
2	Clubs	WWII Situp	From flat on your back with feet flat on the ground, knees bent at a 90-degree angle and hands above your head, bring your hands up and over your knees and touch your toes.
3	Clubs	High, Slow Flutter Kick	On your back, feet under your 6, but legs are together and as high as you can raise them toward 90 degrees. Slowly lower and then raise each leg in sequence; cadence is generally much slower than for the Flutter Kick.
4	Clubs	Heels to Heaven	Flat on your back, with hands under your 6 and feet together and 6 inches off the ground, bring your knees up to your chest, then raise your heels up toward the sky. Lower knees to chest, then kick feet back out to the original position.
5	Clubs	Oblique Crunch	From flat on your back with knees at a 90-degree angle, cross one leg over the other knee. Put the hand opposite the leg that is crossed behind your head and raise the elbow to the opposite knee using your oblique abdominal muscle.
6	Clubs	Low Plank	From the High Plank position (see below), lower yourself in a straight line to 6 inches off the ground. Hold for 60 seconds.
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.
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.
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 for 90 seconds.
10	Clubs	Rosalita	Flat on your back, hands under your rear end, legs together and raised as high in the air as you can go; separate and spread legs as wide as you can, then bring them back together.
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.
Queen	Clubs	Freddie Mercury	From the Lil Baby Crunch position, move the legs forward and back in sequence, as if pedaling a bicycle.
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.
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.
2	Diamonds	Hand Clap Merkin	Execute a Merkin (see below), exploding up from the bottom of the exercise and clapping your hands together before finishing in the high plank.
3	Diamonds	Chuck Norris Merkin	Merkins, but with your hands forming a fist as they rest on the ground instead of flat.
4	Diamond	Carolina Dry Dock	Start with your feet spread wide and your hands flat on the ground, shoulder width apart and relatively close to your feet – lower your forehead/the top of your head to ground level, then push back up.
5	Diamond	Hand-Release Merkin	A normal Merkin, but lift your palms just barely off the ground at the bottom of the exercise, then push back up.
6	Diamond	Wide-Arm Merkin	Spread your arms much farther apart than in a regular Merkin; bring chest to ground and push back up.
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.
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.
9	Diamond	Ranger Merkin	Like a Merkin, but palms are on the ground in line with your ribcage rather than your shoulders.
10	Diamond	Incline Merkin	Opposite of the Derkin – a Merkin where your hands are higher than your feet.
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.
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.
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.
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.
2	Spade	Bulgarian Split Squat	Facing away from a bench or low wall, place the foot and lower leg of one leg on the bench or wall, then execute a single-leg squat using the other leg. Flapjack.
3	Spade	Wojo Squat	Squat down, then jump up from the bottom of the position. Aka the Jumping Squat.
4	Spade	Alternating Side Squat	From the Squat position, step your right leg laterally to the right, then squat down and bring the right leg back to center as you raise yourself. Flapjack.
5	Spade	Standing Lunge	From a standing position, lunge your right foot forward and bend your knee to where it grazes the ground, then come back to a standing position. Flapjack.
6	Spade	Jumping Lunge	Same as the Standing Lunge (above), but jump your feet out and back as you lunge.
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.
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.
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.
10	Spade	Lunge Walk 100 Meters	Walk 100 meters by lunging.
Jack	Spade	Smurf Jack	A Side-Straddle Hop or Jumping Jack, but done from the Squat position.
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.
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.

Mary: No Time

Numberama: 15

Namerama: Fish N Chips, AC/DC, High Stick, Waldo, Cliff Hanger, Cheetah, Easy In, Prius, Show Me, Splinter, Yo Adrian, Swinger, City Slicker, Wreck it Ralph, Kenny G

Pledge and COT We did it

Announcements: Hot Tub run on October 13Th to benefit his brother and also collecting shoes until end of October.

Devo: We have Brothers preparing for a huge endurance race this weekend; take time from your day to reach out to them individually to let them know you’re cheering for them.

Moleskin: Lots of mumble chatter on this and began very early on when FNC showed up with a bowling ball???? He said that he thought this was bring your own game day…LOL…Go Home FNC, you’re drunk! That set the tone for the rest of the morning! From there we started with a 90 sec. plank at which the comment was “That has to be 90 sec (when only 30 sec. had passed)” – That’s what she said! Next came 100 SSH IC, that took YHC’s breath away quite literally and spend the remainder of the Q trying to catch it. The remainder of the exercises consisted of 25 Burpees, some bicycles, Plank, Ranger Merkins and who can remember what else??? Team 2 ended up having both Jokers and had Team 1 bear crawl around the circle, do 25 pickle pounders IC (I really think they enjoyed the eye contact on this one) and in the end Team 2 had 21 cards to Team 1’s 20. Team 1 was then sent on a sprint for the finish. YHC almost had his first Merlot ever, but alas it wasn’t to be.

Strong work Gents, it was a pleasure to lead you all!

List of Cards / Accompanying Exercises

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