6 men paid another tribute to F3 Cardinal by completing his VQ at the Mothership.
Warm-o-Roma
15- Side Straddles Hops
10- Tempo Merkins*
10- Flutter Kicks Double Count
10- Little Baby Arm Circles Forward
10- “ “ Backward
10- Hallujahs
10- Knoxville Cherry Pickers*
20 Sec. Samson Hold*
PHELPS it out
10- Willie Mayes Hayes
Workout
“Card’s Run and Repeat”
5- Burpees – Moment of silence. Burpee Counter 10
Big Boys
Heels to Heaven
Run to the opposite corner of the Great lawn and repeat (approximately 160 meters)
Run back to original corner of great lawn.
10- Burpees Burpee Counter 30
Little Baby Crunches
Mt. Climbers Double Count
Run to the other corner and repeat and run back
15- Burpees Burpee Counter 60
Air Squats
Freddy Mercury’s
Run to the other corner and repeat and run back
When you return hold squat until all Pax have finished
As a group if there is time
20- Burpees Burpee Counter 100
We continued beyond with the following as we still had 25 minutes to go.
Right leg power ups x 10
Left leg power up x 10
Dips x 10
Bulgarian split squats x 10 (Left and Right)
Bear crawl and burpees on the Great Lawn:
Bear crawl to tree 1 – 5 burpees
Bear crawl to tree 2 – 4 burpees
Continue until tree 5 – 1 burpee
120 Burpees total
Mary
COT where the Q read the piece from the Accidental Adventurer by Matt Crossman, aka F3 Ralph. F3 is a gift, and I’d be lost without you guys. Continue to share this gift with other men as it is needed.
I love each and every one of you.
SYITG
