Bit of Both

by | Jan 19, 2021 | Back Blasts


QIC: Apnea

PAX: Aquaman, Big Papi, Chowdah, Drago, Grouper, Haka, Hitch Hiker, Miley, Possum, Saint (FNG), Smokey, Vanellope, Waterboy,


YHC stated that there would be some mosey and some not mosey today but that we would be constantly moving to keep warm with anticipated temperatures of 40. Fourteen PAX including one FNG braved the chilly weather and posted ITG. Quick disclaimer was given followed by a reading of the five core principles.


No time to waste

Mosey to the main roundabout for


10 Frankensteins IC

10 Slow Squats IC

10 Merkins IC

Baby Arm Circles Forward X 10 IC

Baby Arm Circles Reverse X 10 IC

Mosey to Pavilion for THA THANG

Deck of Death (Official F3 Workout Deck)

YHC explained the rules quickly that each PAX would pick a card and we would all do the exercise on the card and the number of reps as per the following rules.


Number Cards + 10

Royal is 25

Ace is 100


YHC also instructed all PAX to hold onto their cards because there would be a prize in the end for the best hand.


List of exercises performed but not in order

Q of Diamonds: 25 Diamond Merkins

8 of Diamonds: 18 Merkins

7 of Diamonds: 17 Derkins

4 of Diamonds: 14 Carolina Dry Docks

3 of Diamonds: 13 Chuck Norris Merkins (or Knerkins)

2 of Diamonds: 12 Hand Clap Merkins

Ace of Diamonds: 100 Arm Circles (50 forward and 50 reverse)

K of Spades: 25 Squats

J of Spades: 25 Smurf Jacks

8 of Spades: 18 Backward Lunges

7 of Spades: 17 Monkey Humpers

6 of Spades: 16 Jumping Lunges (Bonnie Blairs)

5 of Spades: 15 Standing Lunges

Ace of Spades: 100 Calf Raises

K of Clubs: 25 American Hammers (hard way)

J of Clubs: 25 Shoulder Taps (hard way)

9 of Clubs: High Plank (90 sec) but YHC had each PAX do a 10 count

7 of Clubs: 17 Lil Baby Crunch (LBC)

4 of Clubs: 14 Heels to Heaven (IC)

3 of Clubs: 13 High, Slow Flutter Kick

YHC attempted this IC but was going too fast so had to slow down the count a few reps in and added a few extra reps.

2 of Clubs: 12 WWII Situps

Ace of Clubs: 100 Flutter Kicks (in the interest of time, done the easy way)

J of Hearts: 25 Plank Jacks

10 of Hearts: 10 Butt Kicks

9 of Hearts: 19 High Knees (hard way)

7 of Hearts: Bear Crawl

Bear crawl about a third of the way across the field of pain and then back. One PAX went flying past YHC during bear crawls but could not tell who it was

6 of Hearts: Backward Run to about mid field and then back

5 of Hearts: Karaoke to about mid field and then back

2 of Hearts: Sprint or Mosey 200 meters. Run out of the lake gate, along lake path, back through next gate and back across FOP.

Ace of Hearts: 100 SSH


Both Jokers were pulled and as stated by YHC in the beginning; PAX who pulls the joker calls the exercise but Q picks the rep count


Chowdah pulled the first joker and called wall sits and all PAX did a 10 count

Vanellope pulled the second joker and called for Merkins so we all did 25.


615 came up quick so we moseyed back to the court with AYG.

We made it through a little over half the deck.

Great effort by all PAX. Welcome Saint.


Prayers for a peaceful transition this week

Prayers for those PAX fighting COVID and a speedy recovery

Prayers for all those not in attendance and those that may be going through tough times.

Prayers for this pandemic to come to an end soon


The winner with a high three card straight was Vanellope. He seemed worried about the prize he won as YHC ran to the car to get it which was a bag of Keto trail mix which is compliant for the Kickstart and Lifestyle nutrition challenge categories.