Cardinal VQ Memorial

Posted on Posted in Backblasts
  • 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 


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 ?


“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



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.

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