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Deck Of Cards Training

Fork Union Military Academy is located on 1,000 acres in Fluvanna county in Fork Union, Virginia. Fork Union is one of the leading US college preparatory military boarding schools in America. Students come from all over the USA and World to experience the quality academics, athletics, social structure, character development, self-discipline and values that are taught.

Former Congressmen, Military Generals, Medal of Honor Winners, CEO’s of major companies such as Under Armour, Presidents of Universities such as former president of Ohio State University, Professional basketball players, Heisman trophy winners, Pro Bowl selectees, numerous college football 1st, 2nd, 3rd round draft picks and well over 100 players drafted or signed by the NFL –  all have attended this special institution.

The Director of Sports Performance at the academy is Jeff Appel. Jeff has an extensive background in college athletics. He has coached at Davidson, The Air Force Academy, Idaho, UNC Charlotte and the University of Richmond. The teams he has coached have competed in NCAA playoffs, NCAA tournaments, won numerous conference championships and a National Championship.

Jeff shares one of many workouts that he provides his athletes at the Academy while they are ‘stuck” at home.


Rules: Draw the card and perform the prescribed exercise. Go through the entire deck at least once. If your energy and fitness levels allow, go through the deck multiple times!

Ace = 10 Burpees
King = 10 Body Weight Squats
Queen = 10 Push-Ups
Jack = 10 Body Weight Glute Bridges
10 = 10 Prone Bear Hugs
9 = 10 Squat Jumps
8 = 10 Body Weight Lunges (each leg)
7 = 10 Close-Grip Push-Ups
6 = 10 Body Weight Good Mornings
5 = 10 Shoulder Blade Squeezes
4 = 10 Jumping Jacks
3 = 10 Side Lunges (each leg)
2 = 10 Bench/Chair Dips

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