This was a really solid turnout, despite a ruck workout and the new Winn Dixie AO at the same time.

The first part of the workout was a “beach body” exercise, focused on building up our six packs. With a partner we did a Dora: 200 big boys, 200 LBCs, 200 Freddy Mercurys, 200 Elbow-to-Knees.

Next was a“Build a Burpee”. I mentioned that at least one PAX had been hurt by too many burpees, so the modification was that you can do these exercises individually, without combining into a burpee. With a pack of cards, the Ace-King-Queen-Jack-10-to-2 represented exercises on the ground and Hearts-Clubs-Diamonds-Spades represented exercises on your feet.

So “5 of Spades” might produce this:

• 5 = LBCs
• Spades = Side Straddle Hops

So you would do 1 LBC, then 1 Side Straddle Hop. Then you repeat that 10 times. Or you might get a combination like this, repeated 10 times:

• Queen = American Hammers
• Hearts = Overhead claps