We dedicated this workout to an PAX member from F3 Knoxville, TN that passed recently. The workout below was his VQ so we repeated his beatdown as a tribute.
10- Side Straddles Hops
10 Merkins*
10- Flutter Kicks
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
Two moseys around the parking lot
10- Burpees Burpee Counter 30
Little Baby Crunches
Mt. Climbers Double Count
Two moseys around the parking lot
15- Burpees Burpee Counter 60
Air Squats
Freddy Mercury’s
Two moseys around the parking lot
When you return hold squat until all Pax have finished
As a group if there is time
20- Burpees Burpee Counter 100
Counterama/Name-arama
Announcement/Prayers
At the COT we offered up intentions to Cardinal and his family. It’s always an honor to lead such a great group of men!