Always 70 and Sunny
Always 70 and Sunny

Cardinal Rule


Yesterday, F3 Knoxville tragically lost Cardinal *during* his VQ. This morning, 11 men gathered at The Forge to pay their respects in the only way they knew how: running back the same workout. Sometimes you just gotta face your own mortality – that is the gift that Cardinal offered up to us.

Warmorama: 15 SSHs, 10 tempo mirkins, 10 Flutter Kicks, 20 arm circles, 10 Hallelujahs, 10 cherry pickers, 20 sec Samson hold in helix position, 10 Willie Mays Hayes.

Workout: ‘Card’s Run and Repeat’ burpee ladder. (Last Call asked ‘why we couldn’t just do an LBC ladder.’ As anyone at a Snuff workout knows, that’s just foreshadowing.)

5x of burpees, big boy situps, heels to heaven. Run to the end of the lot and back, then repeat.

10x of burpees, LBCs, mountain climbers. Run to the end of the lot and back, then repeat.

15x of burpees, squats, Freddie Mercury. Run to the end of the lot and back, then repeat.

20x of burpees. Run to the end of the lot and back, then repeat.

Quite a brutal set of reps. In true RVA style we still had 15 minutes left so we kept it going.

Mosey to the entrance of the HS and bear crawl all the way to the stairs and down the stairs. Mosey around the lot to the base of Mt Chaplain.

Up Mt. Chaplain with the LBC ladder Last Call asked for – 10x and adding 5 at each platform all the way to the top.

Mosey back to the flag.

Please listen to your body. Listen to your heart. This is the form we have been given to walk through this life, and each person has only one. Cardinal’s passing is a somber yet fortifying reminder that what we do in the gloom matters. To ourselves, to F3 RVA, to the nation, to everyone whose lives we touch throughout each day, spidering outward in a web of strength and leadership. Rest in peace brother.


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