Eleven brothers gathered on a chilly Saturday morning to see what Mustang had to offer.
We started with a discussion about the loss of our F3 brother, Cardinal, from Knoxville this week.
In his honor, we did the workout he wrote and started to Q, but never finished this Wednesday.
Cardinal’s VQ from 1/11/23
Warm-o-rama
15- Side Straddle Hops
10- Tempo Merkins*
10- Flutter Kicks Double Count
10- Little Baby Arm Circles Forward
10- “ “ Backward
10- Hallelujahs
10- Knoxville Cherry Pickers*
20 Sec. Samson Hold*
10- Willie Mayes Hayes ??
Workout
“Card’s Run and Repeat”
5 Burpees
5 Big Boys
5 Heels to Heaven
Run to the school entrance and repeat
Burpee Counter 10
10 Burpees
10 Little Baby Crunches
10 Mt. Climbers Double Count
Run to the sign and repeat
Burpee Counter 30
15 Burpees
15 Air Squats
15 Freddy Mercury’s
Run to the sign and repeat
Burpee Counter 60
20 Burpees
Run to the sign and repeat (approx ¾ of a mile)
Burpee Counter 100
END OF CARDINAL
10 IC Doctor W (might as well get them out of the way)
SONAR circuit
Quadraphelia up the chute
Karaoke left 1/2 way across the top
Karaoke right 1/2 across the top
Run down chute 2
5 LBCs at the sidewalk
PAX choice: 10 Down unders or 5 pull ups
Run back to the stairs
Bear crawl up
10 squats
Rinse and repeat until time is up
AOQ’s Notes…
*Tempo Merkin is a single slow Merkin happening in a 4 count. 1-3 lowering. Top of the Merkin on 4.
*Knoxville Cherry Picker is a little funny. Other regions call it 3rd grade exercise, tappy-taps, or grass grabbers. It’s a forward fold with feet spread, touching the ground with finger tips 3 times successively further between the legs for 1-3. At 4, PAX stand straight up and stretch hip flexors.
*Hallelujahs are a shoulder burn exercise. Hands up at ear level. Raise up to full extension I cadence. 1 up, 2 down, 3 up, 4 down.
*Samson Holds – Arms extended straight out like your pushing against two pillars (hence). Hold until Q has sufficient amount of complains.
*Air Bikes are because Cardinal couldn’t ever remember Freddie Mercury.
REFLECTION:
Psalm 73:26
“My flesh and my heart may fail, by God is the strength of my heart and my portion forever”
A lot to think about today with the passing of our F3 brother Cardinal. Take some time to evaluate if you are where you want to be when it’s your time.
MOLESKIN:
- FNG-1 is Bronco.
- Definitely the most burpees ever called for at a Sonar Q but I won’t take credit for that.
- Awesome efforts by everyone!
- Great to have Spork and Mully back – we’ve missed you!
- As always, it’s an honor to be allowed to “lead” and a privilege just to be a part of this thing we call F3. I love you guys!