Arrowhead Cardinal VQ Tribute

3rd Tuesday of the month means 1 thing….TheVern! Well, not today.  Today we pay respects to our fallen F3 brother Cardinal.

DI Sclaimer

Weinkie from January 11, 2023

Cardnial’s V-Q

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  – We suggest a moment of silence for our brother Cardinal after completing this first set. -Rampart Burpee Counter 10

Big Boys

Heels to Heaven

Run to the sign and repeat (each run to the sign is 160 meters)

10- Burpees Burpee Counter 30

Little Baby Crunches

Mt. Climbers Double Count

Run to the sign and repeat

15- Burpees Burpee Counter 60

Air Squats

Freddy Mercury’s

Run to the sign and repeat

When you return hold squat until all Pax have finished

As a group if there is time

20- Burpees Burpee Counter 100

Run to the sign and repeat (1,200 meters compleat which is ¾ of a mile)

Summery:

Total of 100- Burpees

10- Big Boys

10- Heels to Heaven

20- Crunches

20- Mt. Climbers

30- Air Squats

30- *Air Bike rides

¾- Mile run

Mary- Call Out

AOQ’s Notes…

*Tempo Merkin is a single slow Merkin happening in a 4 count. 1-3 lowering. Top of the Merkin on 4.

*Knoxville Cherry Picker is a little funny. Other regions call it 3rd grade exercise, tappy-taps, or grass grabbers. It’s a forward fold with feet spread, touching the ground with finger tips 3 times successively further between the legs for 1-3. At 4, PAX stand straight up and stretch hip flexors.

*Hallelujahs are a shoulder burn exercise. Hands up at ear level. Raise up to full extension I cadence. 1 up, 2 down, 3 up, 4 down.

*Samson Holds – I think he got this out of order. We usually do these at the end of a long series of shoulder burn. Arms extended straight out like your pushing against two pillars (hence). Hold until Q has sufficient amount of complains.

*Air Bikes are because Cardinal couldn’t ever remember Freddie Mercury.

MARY

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CIRCLE OF TRUST

PRAYER

MOLESKIN

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ANNOUNCEMENTS

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