- PAX of TBL joined many other AOs all over F3 Nation in running the VQ of Cardinal, the PAX from F3 Knoxville who died suddenly just before he was to lead his VQ. We had a great turnout, including the return of our beloved Nails, to mark the occasion, and everyone pushed hard in tribute to our fallen brother.
This was my interpretation of his workout, adjusted for the hour duration and for the site layout. Wound up with a total of 250 burpees.
Warm-o-Roma
15- Side Straddles 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*
PHELPS it out
10- Willie Mayes Hayes
Workout – “Card’s Run and Repeat”
5 burpees, run to end of field, 5 burpees, run back – moment of silence here for Cardinal.
10 burpees, 10 BBSUs, 10 H2H IC, run to end of field, repeat, run back (earlier finishers picked up 6)
10 burpees, 10 LBC IC, 10 mountain climber IC, run to end of field, repeat, run back
15 burpees, 15 squats, 15 Freddy Mercury IC, run to end of field, repeat, run back
20 burpees, Floyd plank
We had time to repeat all of that
After second round of 20 burpees, we did all the exercises again in order, ran down to the end of the field, 20 burpees, all the exercises again, mosey to midfield circle
10 burpees
10 burpees
10 burpees
which is 250 burpees if my math is right, which it may not be!
COT
Cloudbuster Tough March 3-4. Just do it.
Fiddle Stick mentioned basketball with Vice & Co. now happening 0830 on Sundays. All skill levels welcome.
Reflected on Cardinal and the fragile gift of life.
YHC took us out with prayers for the repose of the soul of our brother Cardinal, prayers for comfort for his loved ones, and prayers that we all try to live lives of ceaseless gratitude.
MOLESKIN
Urge you to read the article written about Cardinal that has been posted on Slack. Seems like he was an incredibly sweet guy who, like all of us, had felt something missing until he found F3. The article mentions Cardinal’s M thanking F3 for making his last days happy ones. Tearing up as I’m typing this. What a tremendously tragic loss, and what a tremendous gift we have in F3. Let us never take a single moment for granted. With gratitude for all of you, my F3 brothers, and in memory of Cardinal – aye!