- When: 1/12/23
- QIC: Cardinal - Rest in Peace
- The PAX: Dollar Bill, Sofa, Shawshank R, Baywatch, Wasted R, Terminator, Deuce
YHC was saddened to see the news on slack that Cardinal (Taylor Phelps) from F3 Knoxville passed away on 1/11 after passing out during his VQ workout. The F3 Knoxville Pax posted his workout for the nation to perform in his memory. Prayers for Cardinal’s family, friends and F3 brothers.
Cardnial’s V-Q
Warm-o-Roma
15- Side Straddles Hops
10- Tempo Merkins
10- Flutter Kicks Double Count
10- Little Baby Arm Circles Forward
10- “ “ Backward
10- Hallujahs
10- Knoxville Cherry Pickers*
20 Sec. Samson Hold*
PHELPS it out
10- Willie Mayes Hayes ?
Workout
“Card’s Run and Repeat”
5- Burpees –
Big Boys
Heels to Heaven
Run to the sign and repeat (each run to the sign is 160 meters) We modified and ran 1 small parking lot lap
10- Burpees Burpee Counter 30
Little Baby Crunches
Mt. Climbers Double Count
We modified and ran 1 small parking lot lap
15- Burpees Burpee Counter 60
Air Squats
Freddy Mercury’s
We modified and ran 1 small parking lot lap
When you return hold squat until all Pax have finished
20- Burpees Burpee Counter 100
We modified and ran 1 small parking lot lap
Summery:
Total of 100- Burpees
10- Big Boys
10- Heels to Heaven
20- Crunches
20- Mt. Climbers
30- Air Squats
30- *Air Bike rides
¾- Mile run
Bonus work
50 SSH, 40 Flutter kicks, 30 Squats, 20 BBS, 10 merkins, Run 2 big parking lot laps
Finish “Rocky Top” Air squat when resting, perform a burpee for each time “Rocky Top” is sung.
COT/Prayers offered for Cardinal, his family, friends and F3 brothers – Go Fund Me link on slack, Prayers for Sofia and her grieving family and friends, Unsaid prayers, Sign up for Kraken, donate to Trinity
Life is a gift, give thanks.