deck of discipline
- When
- Tuesday, January 17, 2023
- AO
- Colosseum
- Q
- Badlands
- PAX
- 4 Badlands, Joe Lyons, Rebound, Sugar Daddy
Slackblast:
deck of discipline
DATE: 2023-01-17
AO: ao-colosseum
Q: Badlands
PAX: Sugar Daddy Joe Lyons (F3 Long Duck) Rebound
FNGs: 0
COUNT: 4
WARMUP:
Mosey toward far lot near Dave Gibson including dynamic warmup - toy soldiers, high knees, butt kickers
circled up for IC exercises (10-15 reps) each:
SSH, WMs, IWs, OH claps, MNCs, plank w/yoga stretches, Merkins, Mtn Climbers
Mosey to back near basketball hoops
THE THANG:
Part 1)
Deck of Cards:
Spades: Bomb Jacks
Clubs: Al Gore MNCs
Hearts: Superman Claps (think OH claps while laying on stomach doing superman)
Diamonds: Diamond Merkins
Jokers: 10 Burpees
stopped with 15 minutes left (about 2/3 of deck)
Part 2)
Core Corners:
Using approximately a full basketball court, bear crawl long ends, lunge walk short ends while stopping for IC core exercises at each corner (LBCs, flutters, AHs, box cutters, Freddie's, shoulder taps, mtn climbers)
MARY: Mosey back to CoT