Cardinals VQ

Date: 2025-01-13 AO: ao-the-wall Q: Goon (F3 Oregon Territory Nantan) PAX: Rango, A.I., Ozborn, Micky, MinisterOfDeath FNGs: None COUNT: 6 MISSION | PRINCIPLES | DISCLAIMER WARMUP: SSH, Tempo Merkins, Flutter Kicks, Little Baby Arm Circles Forward & Backward, Hallelujahs, Knoxville Cherry Pickers, Michael Phelps, Willie Mayes Hayes, Samson Holds THE THANG: “Card’s Run and Repeat” 5 Burpees 5 Big Boys 5 Heels to Heaven Run to the End and repeat Run Back Burpee Counter 10 10 Burpees 10 Little Baby Crunches 10 Mt. Climbers Double Count Run to the End and repeat Run Back Burpee Counter 30 15 Burpees 15 Air Squats 15 Freddy Mercury’s [HC] Run to the End and repeat Run Back Burpee Counter 60 20 Burpees Run to the End and repeat Run Back Burpee Counter 100 EXTRA THANG: Mosey around Pond with some exercises throughout: Monkey Humpers & WMDs WARM DOWN: Hold plank & 1 minute of silence for Cardinal. ANNOUNCEMENTS: F3 State Of The Nation tomorrow night facebook.com/events/s/f3-state-of-the-nation/1114304529922007/ TAPS: For Blackout’s surgery. For the safety Rango’s oldest. For all the men of F3 to better themselves & their communities. Tags: ao-the-wall, Rango, A.I., Ozborn, Micky, MinisterOfDeath