• Post Type: Backblast
  • When: 01/12/2023
  • AO: Folsom
  • QIC: Pockets
  • FNG's:
  • PAX: CHAMELEON, GEARWRENCH, RAT ROD, OZARK(front of the pack), STOGIE, SARLAAC, WIRENUT, PURPLE HAZE

IN KNOXKVILLE THERE WAS A BROTHER NAMED CARDINAL WHO PASSED AWAY DURING HIS VQ.

THIS WAS HIS WORKOUT.

 

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 complete 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.

 

 

 

PLEASE REMEMBER GUYS TO SAY YOUR OPENING STATEMENTS, CARRY PHONES AND ALWAYS WATCH EACH OTHERS BACK.