In Memoriam: Cardinal

Location: Talon

PAX: Chipper, Lewinsky (FNG), Special K, Encinoman, Cruiser, Bouché, Varner, Mac n Cheese, Southern Belle, Snake Eyes, Chixie Dicks, Sunshine, Triple Bogey, Crayola, Bubble Wrap, Alpo, Landline, Fratelli, Foreclosure, Inspector 

1st half of the workout was F3 Cardinal's VQ, performed in memoriam after his passing earlier this week.  

Warmup: 

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  

The Thang:

We counted off and paired up. Stay with your partner during the entire workout for support and accountability. 

"Card's Run and Repeat"

2 rounds of each:

5- Burpees 

Big Boys 

Heels to Heaven 

Run

10- Burpees

Little Baby Crunches 

Mt. Climbers Double Count 

Run

15- Burpees

Air Squats 

Freddy Mercury's 

Run

20- Burpees

Little r recover. 

5 minute EMOM, 3 burpees - whilst performing:

100 big boi sit-ups 

100 SSH (4 count, so 200 total)

100 mountain climbers (4 count, so 200 total) 

**break off into lines, sprint racing - winner stays in the fold and races next winner, loser joins others and cheers at the finish line. 

Time.

Announcements: Woodshed AO is official, 1st Saturday of every month 

Prayer Requests: Cardinal's family and all those affected by his passing 

NMM:

Welcome FNG Tripp Brunson, hereupon know as Lewinsky for his love of cigars (and we presume loose White House interns). He showed up and showed out - nice work and keep coming back!

The boss was outta town at a wedding so the playlist was not for virgin ears. Foreclosure complimented it, if that tells you anything.

Snake Eyes most assuredly whistles while he twerks. 

I've never met Varner but he smoked me on the sprints. Dude is sprightly. 

Crayola was the reigning champ of the sprint contest after all eliminations. No one was shocked. 

Hit me up for info on where you can get your very own sparkly pop socket for your phone. They make great stocking stuffers, among other things…………. 😏

Respectfully yours,

Inspector 

#stillnotontwitter