Cardinal’s Run

• Please be in prayer for F3 Knoxville and the family of Cardinal (Taylor Phelps). He passed out at his AO this morning while leading his VQ and was taken to the hospital. He did not make it.
• Tragic story.  Please pray for the family.
• The Q or designate should always have a phone. Learn CPR if you do not know.  It can save a life.
• To honor Cardinal, this was Cardinal’s workout he intended to lead this past Wednesday.  We modified a few parts based on our location and the fact that I did not read correctly and mixed up a few pieces…..

The Warmorama:

The first/next exercise is…XYZ…Starting Position Move…In cadence…Exercise…Recover when done.

• Mosey to turf field

• Side Straddles Hops (15)
• Tempo Merkins (10)
• Flutter Kicks Double Count (10)
• Little Baby Arm Circles Forward (10)
•     “                “          Backward (10)
• Wonder Bra (not sure what Hallujahs is so modified) (10)
• Knoxville Cherry Pickers (10)
• Michael Phelps (20)

The Thang:  

• “Card’s Run and Repeat”
  • 5 count of the following (x2)
    • Burpees                                            
    • Big Boys 
    • Heels to Heaven 
    • Run to end of field, repeat exercise, return 
  • Repeat with 10 count of the same
  • Repeat with 15 count of the same
  • 5 count of the following (x2)
    • Jump Squats (modified from burpees for Silver Sneakers…)
    • LBCs
    • Mt Climbers (double count)
    • Run to end of field, repeat exercise, return 
  • Repeat with 10 count of the same
  • Repeat with 15 count of the same
• Merkin ladder
  • 1 merkin, run across field, 2 merkins, return and continue to 11 count of Merkins

COT (Circle of Trust):  

• Circle Up
• Count o Rama – 6
• Name o Rama
• Announcements

Message:

• Have a cell phone
• Love your brothers and treasure the opportunity to be out here…we are never promised tomorrow.

Prayer Requests:

• Cardinal and the men of Rampart in F3 Knoxville
• 3 Peat’s mother recovering from Covid

Prayer