Always 70 and Sunny
Always 70 and Sunny

Cardinal VQ workout at the Creek


YHC made sure to wear red in remembrance of Cardinal for this event and brought the VQ workout for the PAX to perform in his memory.

Corned Beef, Boo Boo, Pavarotti, Bulkhead, Yardsale


Mosey to the central area of school and circle up for 15 SSH, 10 Tempo Merkins, 10 Flutter kicks double count, 10 arm circles small, Reverso, 10 Hallujahs, 10 Knoxville Cherry Pickers, 20 second Samson Hold, to Willie Mayes Hayes…getting too hot for the hoodie, so that is off for the workout!


Card’s Run and repeat:

5 burpees – Corned Beef said a prayer for Cardinal and his family…back to the workout.

10 big boys , 10 heels to heaven Run lap around the courtyard.

10 Burpees , 20 LBC’s, 20 Mt climbers Run lap around courtyard

15 Burpees , 30 air squats and 30 Freddie Mercuries, Run lap around courtyard

20 Burpees run lap around courtyard. 20 More Burpees , Mosey to Flag.


Mosey back to flag, Corned Beef set up camera for photo shoot, take picture and circle up YHC took us out in prayer. The COP and the THANG are what Cardinal had planned for his workout VQ. We spent the morning thinking about a person that we had not met personally; however, this hurts still as he was a brother in F3. Please check the F3 nation channel for the Gofundme information if you want to donate to his family, there is also more about Taylor Phelps and his family.

Great workout, have a great weekend, and I hope to see you in the gloom soon…Boo Boo.


About Author

I grew up in Roanoke, Va. Class of 1985 Cave Spring High, class of 1989 VMI Civil Engineering. Worked for Turner Construction in Jacksonville, Miami and Cincinnati, Moved to Richmond, Licensed Class A contractor, and work for Westminster Canterbury Richmond managing their major expansion for the next 4 years. I am married to a Librarian Betsy (UVA grad) and proud father of two awesome teenagers George (aka Hash-F3) and Lucy.

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