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.
COP
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!
THANG
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.
COT
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.
