Cardinal’s VQ – In memory of Taylor Phelps

Event Date

Jan 14, 2023


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!