• When: 
  • QIC: 
  • The PAX: 


Q in Rememberance of F3 Knoxville’s Cardinal

AO: SnakePit
Q: BunkBed
PAX: BunkBed, Flea, Katniss(R), PETA, Deadstick(R)
FNGs: None
COUNT: 5
0500 wheels up and then 0530 for COT to get in some much needed 2nd F post the workout. Workout done with all wearing red in honor of the PAX Cardinal of F3 Knoxville who tragically passed away during his VQ. Q written by Blindside of Knoxville.
More information on the Q here. A Tribute to Cardinal
Cardnial’s V-QWarm-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 Burpee Counter 30
Little Baby Crunches
Mt. Climbers Double Count
Run to the sign and repeat

15- Burpees Burpee Counter 60
Air Squats
Freddy Mercury’s
Run to the sign and repeat
When you return hold squat until all Pax have finished

As a group if there is time

20- Burpees Burpee Counter 100

Run to the sign and repeat (1,200 meters compleat which is ¾ of a mile)

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

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.
ANNOUNCEMENTS:
03-11-2023 F3 Charleston 10 Yr Anniversary
01-21-2023 DawnStrike AOQ Hand-off
COT:
Prayers for Cardinal and his family. Post workout Waffle House coffeteria until the PAX felt like leaving. Glad to have the chance to just sit down and talk to everyone for a little bit.

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