|United States Air Force Staff Sgt. Brian Buhrer, a Travis Air Force Base Explosives Ordinance Disposal team member, talks about the various tools the team uses in the field like this remotely deployed robot and the bomb suit (rear). (Joel Rosenbaum/JRosenbaum@TheReporter.com). For those of you who haven't met Brian yet, he usually works out in the early AM and kicks my butt at any and all body weight workouts.|
Metcon: "Deck of Cards"
This workout will be done as a team (as one whole team or two teams). Shuffle the deck and leave it face down on one end of the gym. The teams will start on the opposite end of the gym and one member will sprint to their deck, pick a card, and sprint back. Each member of the team will complete the prescribed number of reps for the prescribed exercise. When the last person is done, the next member of the team will sprint and draw the next card. First team to finish wins.
*Diamonds = Sit Ups
*Hearts = Burpees(real ones)
*Clubs = Lunges (one step each leg = 1 rep)
*Spades = KB Swings
*Joker = 400m sprint
-Each numbered card is face value
-Aces are worth 1 rep
-Face cards are worth 10 reps
Post your team's time to comments.cc