Tom Rowland | Deck Of Cards Summer Challenge + ICAST Workout Info | Tom Rowland Podcast Ep. 481

In this Physical Friday episode of the Tom Rowland Podcast, host Tom Rowland invites listeners to join him for his signature deck of cards workout during ICAST week in Orlando, Florida. Tom, a professional fishing guide and fitness enthusiast known for his creative workout challenges, details the exact location where he'll be hosting early morning workouts at 6:00 AM during the industry's biggest trade show. But the real opportunity here isn't just about showing up to a workout—it's about discovering a training method so simple and scalable that you can do it anywhere with nothing but a deck of cards. Whether you're heading to ICAST or working out at home, Tom reveals how this challenge will push you through five consecutive days of varied exercises, and why the deck of cards method has become his go-to travel workout. The stories about what actually happens at these pre-dawn ICAST sessions might surprise you.

The ICAST Week Workout Challenge: Location and Details

Tom breaks down exactly where to meet him during ICAST week—and the location might be easier to find than you think. He stays at the Hilton on Destination Parkway in Orlando, and directly across the street sits Orange County Fire Rescue Station 57 at 6014 Destination Parkway, Orlando, Florida 32819. This becomes the staging area for his morning workouts, with access to a parking garage, open parking lots, and structures perfect for pull-ups and running circuits. Tom mentions they've used different areas around the fire station in previous years, adapting the workout space to whatever the group needs that morning. The address will be in the show notes, and Tom emphasizes that anyone can show up—whether you're attending the trade show or just live in the Orlando area. What Tom says about the invitation itself is both encouraging and brutally honest about what you're signing up for. The full ICAST workout details and location breakdown start at 1:48.

How the Deck of Cards Workout Actually Works

Tom walks through the mechanics of his signature training method with a deck in hand, demonstrating exactly how to assign exercises to suits. Hearts become sit-ups, clubs are push-ups, diamonds are squats, and spades are burpees. You shuffle the deck, flip the first card, and everyone performs that number of reps together. A nine of hearts means nine sit-ups, a seven of clubs means seven push-ups. Face cards count as 10 reps, and aces can be either 11 or 1 depending on how you want to scale the workout. Tom explains that the beauty of this system is its scalability—someone who's intimidated by his fitness level can make all face cards worth just 1 rep instead of 10, dramatically reducing the total volume while still getting a solid workout. Then there are the jokers, which Tom uses for wild card exercises like running loops or stair climbs. What makes this workout perfect for travel is what Tom reveals about equipment and creativity. The complete card-by-card breakdown with scaling options starts at 4:15.

Five Days of Deck Variations: The Summer Challenge

The real challenge Tom issues isn't just doing one deck of cards workout—it's doing it every single day for five consecutive days with different exercise variations each time. Tom suggests starting with the basic push-ups, sit-ups, squats, and burpees combo, then switching it up the next day to mountain climbers, flutter kicks, pull-ups, and double unders with a 400-meter run for the jokers. Day three might incorporate kettlebell swings, squats, pull-ups, and grasshoppers with a thousand-meter row. The point is constant variation using the same simple structure. Tom even proposes an absolutely brutal variation: make all red cards push-ups, all black cards burpees, and the jokers some type of run. What's interesting is how Tom positions this challenge for people who travel frequently or don't have reliable gym access. The only equipment required is the deck itself, and your imagination determines the difficulty. Tom's full five-day challenge structure and toughest variations start at 7:37.

Text for Workout Updates and Monday Mindset Messages

Tom offers two text message services that connect listeners directly with his content. Text the word "workout" to 305-930-7346 if you have questions about the ICAST sessions, want to confirm you're coming, or need reassurance that you can handle the workout despite your current fitness level. Tom emphasizes that if you're uncertain whether you can do it, you should text him and ask—he promises you can. The second text service is "mindset" to the same number, which delivers a motivational message every Monday at 9:10 AM. Tom writes these messages himself in 400 characters or less, drawing from his favorite quotes and explaining what they mean to him and how he's applied those lessons to his own life. What Tom reveals about the response to these Monday messages and why he specifically chose 9:10 AM shows his understanding of when people need motivation most. Tom's explanation of both text services and the Monday mindset concept starts at 9:20.

Final Thoughts from Tom

This Physical Friday episode hits differently because it's not just about the workout—it's about showing up. The ICAST morning sessions have become something special over the years, bringing together people from all over the industry who want to start their day with something challenging. The deck of cards method is something I've relied on for years when I'm traveling, and being able to share it with a group makes it even better.

What I love about this challenge is that anyone can do it. You don't need a gym membership, fancy equipment, or even much space. A deck of cards fits in your pocket, and you can do this workout in a hotel room, on a beach, in a parking lot—anywhere. The five-day challenge keeps it from getting boring because you're constantly changing the exercises. Some days are harder than others, but that's the point.

If you're going to be at ICAST or you're in the Orlando area, come find me at 6:00 AM across from the Hilton. If you're not sure you can keep up, text me and I'll talk you through it. And even if you can't make it to Orlando, grab a deck of cards and try this challenge wherever you are. You might surprise yourself with what you can do. This one's worth your time.