#FinishTheVQ in honor of Cardinal

Preamble:

Cardinal’s VQ (F3 Knoxville)

Warm-O-Rama:

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

The Thang:

“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)

Moseyed to flag area for Elevens (Dip & Step-up)  and Jack Webb.

Mary: Gas Pumper, Dying Cockroach & Picker Pointer.

COT:

Continued to pray for Cardinal’s family.

Praises for Dinghy’s FIL out of the hospital.

Naked-Man Moleskin:

It was an honored to lead this morning. Until next time SYITG.