BACKBLAST 1/14/23: Rapho AO – TRIBUTE Taylor Phelps CARDINAL VQ
Today we payed tribute to a fallen PAX and brother Cardinal from F3 Knoxville by doing his VQ from Wednesday 1/11. 3 pax put in 4.14 miles rucking prior to this grueling beatdown! I added an extra suck factor and tribute after we finished his workout by having us do the 11’s book ended by burpees on both ends! 😬💪. I regretted this decision immediately 😂, but everyone pushed hard and got it done !! Awesome job today brothers!!!! 1.65 total miles and 210 total burpees 😳💪. That was not an easy workout and prayers to Cardinal’s family and F3 Knoxville during this difficult time!! 🙏
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
The Thang
“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
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.
The 11’s
Start at midline on small soccer 1 burpee, run to end line 10 burpees, run back, 2 burpees, run to end line , 9 burpees, repeat until 10 burpees at midline and 1 burpees at end line. (110 burpees)
Mosey to flag
Prayers
Cardinal and family
Moose and moose family
Bunyan m
Big blue
Thanks for following our lead today!
Caterpillar Out