Backblast #106 – Five Card Stud

YHC’s day job is starting to pick up…resulting in less planning time for this upcoming Q. Not sure what I was thinking when I signed up weeks ago. Anyway, this was to be my first ‘freestyle’…turns out, it’s a good time and it turned out to be another ‘good’ workout.

Preblast via Slack 2/12/19

YHC is taking HC’s for a workout entitled “Five Card Stud”. Who’s going to ante up?

AO – The Calder…actually the parking garage directly under The Calder

Environment – 22 Degrees Outside | Much Much Warmer Underground | 87% Humidity

[0530 – Core Principles recited.  Disclaimer given to 7 PAX] – Bald Eagle, Forrest, Basic Bro, Hasselhoff, Tiny Tomato, Gravy, MAD COW (QIC) 


Various Stretching

Image from iOS (2).jpg

20 SSH (IC)
20 Mt. Climbers (IC)
20 Merkins (IC)

Parking Lot Tracer -PAX starts at one point on a parking space line. PAX runs/sidesteps/runs backward while tracing the lines on the parking lot.

Bear Crawls w/Escalating Merkins – PAX bear crawl until they hit the first column, then 1 merkin. PAX continue to bear crawl until next column, then 2 merkins. PAX continues exercise until escalating to 5 merkins…exercise continues by counting down merkins until PAX hits zero. (SMOKEFEST)

.5 to .75 Mile Run (wasn’t keeping track – just running) around the parking garage – at this point things were starting to heat up, in fact, Bald Eagle could be seen running without a shirt on…for serious.

Now that we are warmed up, its time for…

The Thang

Five Card Stud – YHC asked for two volunteers. First up – Tiny Tomato and Bald Eagle. Each person grabbed 5 cards from the F3 Workout Deck of Cards to assemble the best poker hand. They were allowed to switch out one card in their hand for one in the deck. The PAX who had the best poker hand won the opportunity to lead the PAX through the five exercises identified in their poker hand.

Tiny Tomato won the first hand of poker with the following exercises (performed in this order):

25 Burpees (OYO)
10 Rosalitas (IC)
10 Luges (IC)
100 Flutter Kicks (IC)
Backward Run

Next to step up, Basic Bro vs Hasselhoff. Basic Bro pulled off the best hand with:

10 Ranger Merkins (IC)
25 American Hammers (IC)
25 Freddie Mercury’s (IC)
25 LBC’s (IC)
Bear Crawls – which would turn into Bear Crawls with Escalating Merkins

YHC checked his watch…still had 10 minutes or so and we literally just completed some amazing exercises for the core. So, let’s ‘cool down’ with some more running.

.5 to .75 mile run – YHC ran the PAX down the parking ramps and then back up…only to take the stairs down and then run back up the ramps to the starting point.

Leaders Message (via Tiny Tomato):

Sisu – Sisu is a grim, gritty, white-knuckle form of courage that is presented typically in situations where success is against the odds. It expresses itself in taking action against the odds and displaying courage and resoluteness in the face of adversity, in other words, deciding on a course of action and then sticking to that decision, even despite repeated failures. It is in some ways similar to equanimity, with the addition of a grim kind of stress management.

Count-O-Rama | Name-O-Rama


– Q’s spots are open in February…Sign up.
– Hasselhoff inquired about a GoRuck Light in September.
– Bald Eagle asked for recommendations on a dieting challenge for the month of March
– Bald Eagle has the Q tomorrow (Thursday 2/14)

As always, its a pleasure,