ROD 021613

ROD

Saturday, 16Feb13

 

aces

 

 

 

 

All player’s will line up and the deck is placed by the white board. The first member will approach the deck and select a card. That card will, by suit & number, determine the movement & rep’s. This will be done until all 54 cards have been played or a time limit of 30 minutes has expired.

All movements will be performed together to ensure compliance.

Let’s start easy with…

Any Ace = 1 minute rest (ahhhh) don’t get soupped up there are only 4 of them.

The heavy hitters…

  • Heart’s = Thrusters
  • Spades’s = Burpees
  • Diamond’s = KB Swings
  • Club’s = V-Sit Ups

Face cards reps are slightly higher (ouch)…

  •  King’s = 25 reps  (i.e. King of Hearts 25 Thrusters)
  • Queen’s = 20 reps
  • Jack’s = 15 reps

Then the Whammy…

  • The Big Joker = 50 Mtn Climbers (l+r = 1)
  • Small Joker = 45 Sit-outs (one side = 1)

The numbers 2-4 cards are runners = 200 meter, 300 meter & 400 meter run.

 

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