With a deck of cards perform exercises as drawn for each of the following:
Hearts = pushups
Diamonds = situps
Clubs = squats
Spades = burpees
Numbered cards are done for reps as numbered
Face cards are 10 reps
Aces are 15 reps
Jokers = 400m run (Winter sub - 2 min hiney RIP)
As soon as 1/2 the class is done with the card - we move on!
Rx is awarded to those who do all the reps on all the cards and finish with the class.
Daily Extras - Add 3 reps to every card that is called - and try to keep up!
Workout Notes:
- The record for an entire class completing this workout is 18:28. Not that we are into racing through workouts, or anything. It's just and interesting fact we thought we'd share.
- The longest string of burpees for this workout was 42.
Musings ...
Knowing The Seven Deadly Sins of Speaking (vid below)
I, maybe more than most, am in awe of the raw power of someone's words. Nothing can brighten my day like when you come into the gym and say, "Hi Neil!" Or when you tell me how much you liked the workout today. On the other had, few things can shake my planet like when someone is less than kind with their words toward me.
@tarajonesy91 (photo cred @aims100)
The interesting thing is, it doesn't even matter if the kind (or harsh) words are spoken at (or about) me. If I see someone speak kindly of another, I'm immediately uplifted. If someone rips on another person I'm depressed.
Words are such powerful things.
I remember one time a guy came into my office (in another gym) and began ripping on his wife. He cruelly talked about her weight, her figure and her attitude. He stood there ripping on her saying she was lazy and stupid, among other things, for not taking better care of herself. I tried to be polite (I was younger then :), but it made me physically ill to listen to him and I became enraged and asked him to leave. As ill and mad as I felt, I was mortified for her - SHE HAD BEEN STANDING THERE THE WHOLE TIME!
The cool thing is, as disgusted by his words as I was, I became equally uplifted and inspired by the words she spoke to me as I walked back into the office after escorting him out (she stayed!).
She gave me a very wry smile which replaced the defeated expression she'd been bearing just moments before and goes, "I can't hear him anymore. I choose not to." Her smile changed to firm resolve, "I'm doing this for me and as I change - EVERYTHING will change." It was scary, man! And also straight up MOTIVATING!
She did change, too. Over the next 4-6 months she worked out and dieted with a fanaticism that was equal parts obsession and possession. She dropped 60+ lbs and earned a fitness level that (prior to GPP) I had never seen before. Chick could throw down a workout!
My point is, words are powerful things. His words were as formidable as any evil and negative words can be. But they were overshadowed by an influence even more powerful. It was the power of positivity and self-love.