• When: 
  • QIC: 
  • The PAX: 


Remembering F3Knoxville’s Cardinal by completing his VQ

AO: Woodshed
Q: Chewy
PAX: Pipeline, Ash, Silver Bullet, Banjo, Teddy, Chewy
FNGs: None
COUNT: 6
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 – We suggest a moment of silence for our brother Cardinal after completing this first set. -Rampart Burpee Counter 10
Big Boys
Heels to Heaven
Run to the sign and repeat (each run to the sign is 160 meters)
10- Burpees
Little Baby Crunches
Mt. Climbers Double Count Run to the sign and repeat
15- Burpees Air Squats
Freddy Mercury’s Run to the sign and repeat
Burpee Counter 30
Burpee Counter 60
When you return hold squat until all Pax have finished
As a group if there is time
20- Burpees
Run to the sign and repeat (1,200 meters compleat which is 3⁄4 of a mile) Summery:
Burpee Counter 100

Total of
100- Burpees
10- Big Boys
10- Heels to Heaven 20- Crunches
20- Mt. Climbers
30- Air Squats
30- Air Bike rides 3⁄4- Mile run
Mary- Call Out
AOQ’s Notes…
Tempo Merkin is a single slow Merkin happening in a 4 count. 1-3 lowering. Top of the Merkin on 4.
Knoxville Cherry Picker is a little funny. Other regions call it 3rd grade exercise, tappy-taps, or grass grabbers. It’s a forward fold with feet spread, touching the ground with finger tips 3 times successively further between the legs for 1-3. At 4, PAX stand straight up and stretch hip flexors.
Hallelujahs are a shoulder burn exercise. Hands up at ear level. Raise up to full extension I cadence. 1 up, 2 down, 3 up, 4 down.
Samson Holds – I think he got this out of order. We usually do these at the end of a long series of shoulder burn. Arms extended straight out like your pushing against two pillars (hence). Hold until Q has sufficient amount of complains.
Air Bikes are because Cardinal couldn’t ever remember Freddie Mercury.

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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