cardinal’s vq at the buck

January 19, 2023

Pax:  Meatgazer, Swanson, Cable Guy (r), Bodhi, Ambien-QIC.

Weather:  57 degrees and no wind.  Bit humid.

Disclaimer:  get stronger, don’t get hurt.

F3 Mission:  The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership

Warmup:

   15 – Side Straddle Hops 

   10 – Tempo Merkins

   10 – Flutter Kicks Double Count 

   10 – Arm Circles Forward 

   10 – Arm Circles Backward 

   10 – Raise the roof

   10 – TTT

   20 – Sec. Samson Hold

   10 – Michael Phelps 

Workout 

“Card’s Run and Repeat”

5 – Burpees 

                  Big Boys 

                  Heels to Heaven 

                   Run to second speed bump and repeat

                  Run back to starting point

                 MOMENT OF SILENCE.

10 – Burpees

                   Little Baby Crunches 

                   Mt. Climbers Double Count 

                    Run to second speed bump and repeat

                   Run back to starting point

15 – Burpees

                   Air Squats 

                   Freddy Mercurys 

       Run to second speed bump and repeat

                   Run back to starting point

       When you return hold squat until all Pax have finished 

20 – Burpees

       Run to second speed bump and repeat

                   Run back to starting point

15 – Burpees

                   Air Squats 

                   Freddy Mercurys 

       Run to second speed bump and repeat

                   Run back to starting point

10 – Burpees

                   Little Baby Crunches 

                   Mt. Climbers Double Count 

                    Run to second speed bump and repeat

                   Run back to starting point

5 – Burpees 

                  Big Boys 

                  Heels to Heaven 

                   Run to second speed bump and repeat

      Run back to starting point

Summary:

            Total of            160 – Burpees 

                                    20 – Big Boys 

                                    20 – Heels to Heaven

40 – Crunches

40 – Mt. Climbers 

60 – Air Squats 

60 – Freddie Mercury 

Mary:

  • 15 American Hammers
  • 15 Pickle Pointers
  • 10 WWII Sit ups
  • 10 Flutters

Done.

Moleskin: This workout was a tribute to a fallen pax.  All pax should be thankful for the opportunity to get out and workout.

  • Good to see Meatgazer out there.
  • Bodhi really does have a great beard.
  • Swanson loves burpees.
  • Cable Guy also loves burpees.

Prayers:  For Cardinal’s family and the F3 Knoxville community.

Always a privilege.

Ambien, out.

Advertisement

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.