Today the PAX of the Duck and Weave paid tribute to Cardinal, F3 PAX out of Knoxville, by completing his workout

Warm-a-rama
SSH x15
In-Tempo Merkins x10
Flutter Kicks (in cadence) x10
Little baby Arm Circles Forward x10, Reverse x10
Sampson Hold
Knoxville Cherry Pickers (Tap Tap Tap) x10
Michael Phelps x10
Willie Mays Hayes x10

The Thang
Bottom level of Parking deck to start
5 Burpees (In Cadence)
5 Big Boy Sit Ups
5 Heals to Heaven

Mosey up to the 3rd level of parking deck and Repeat

Use stairs to return to the bottom of the deck

10 Burpees OYO
10 LBCs in cadence
10 Mountain Climbers in cadence

Mosey to 3rd level and repeat. Use stairs to return down

15 Burpees OYO
15 Squats
15 Freddie Mercury’s

Mosey to 3rd level and repeat. Use stairs to return down

20 Burpees OYO

Mosey to 3rd level and repeat. Final 5 were not done OYO but in cadence as a group.

Total Burpees completed – 100

Return to lower level for Mary

Mary
Plank ring of fire. 5 count in low plank hold
Back Scratchers x20 in cadence
(On 6) Alternating right hand to left foot, left hand to right foot x10 in cadence
Stretching

COT
We had a lot to unpack today
Q’s – reminder to account for any possible safety needs (phone, reflective gear, etc)
Update your Slack profile to include emergency contact info
The Wolf – Feb 18
The Rock on MLK holiday will be usual time
Check out Churham Mega Doc for various challenges out there
Continued prayers to multiple PAX who have family & friends going through health issues

Today is an OPPORTUNITY