Cardinal VQ

Sat, Jan 14, 2023•The Den
Cardinal VQ
DATE: Sat, Jan 14, 2023
AO: The Den
Q: Hardcode
PAX (13): No Doubt, fng-Cyclops, Mini Fig, ATV, Bunyan, DTR, Double Mint, fng-Jeet, Cholula, Square, Carebear, Patches, Hardcode
BACKBLAST:

Warm-O-Rama
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

Tha Thang
“Card’s Run and Repeat”

5-Burpees
5-Big Boys
5-Heels to Heaven
Run to the sign and repeat (each run to the sign is 160 meters)

10-Burpees
10-Little Baby Crunches
10-Mt. Climbers Double Count
Run to the sign and repeat

15-Burpees
15-Air Squats
15-Freddy Mercury’s
Run to the sign and repeat
When you return hold squat until all Pax have finished

Repeat above

21-Burpees (21 burpee salute to Cardinal)

19-Burpees

Sorry guys…I messed up and left out 2 sprint rounds!

Fantastic job today! Two FNGs! Thank you for following my lead today. Please keep Cardinal's family in prayer.