We completed F3 Cardinals (Knoxville) VQ.

Warm-o-Roma
15 Side Straddle Hops
10 Tempo Merkins
10 Flutter Kicks Double Count
10 Little Baby Arm Circles Forward
10 Little Baby Arm Circles 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

Big Boys
Heels to Heaven
Run to the gym entrance and repeat

• AFTER FIRST SET, WE HAD A MOMENT OF SILENCE

10 Burpees
Little Baby Crunches
Mt. Climbers Double Count

Run to the gym and repeat

15 Burpees
Air Squats
Freddy Mercury’s
Run to the gymand repeat

20 Burpees

Run to the gymand repeat

Summary
Total of 100 Burpees
10 Big Boys
10 Heels to Heaven
20 Crunches
20 Mt. Climbers
30 Air Squats
30 Air Bike ride
Three Quarter plus mile run