In honor of “Card’s Run & Repeat”

AO: Rubicon

When: 01/12/2023

QIC: Cookie

PAX (19): Avis, Cookie, Cox, Devito, Dipstick, Groundhog, Hollywood, Irene, Lefty, Lil Hurt, lumbergh, Mayflower, MillerTime, Milli Vanilli, No-See-Um, Red Ryder (D Mack), Special K, Walkie Talkie


It was the 7th manniversary of YHC’s first post, so I had a fun team beatdown designed for the PAX. After heavy recruiting, the early HC total had reached high numbers and it was apparent that we would have a good crowd… perfect my themed beatdown. But in life, things never quite go to plan, and after seeing the news of F3 Cardinal’s sudden passing in Knoxville, I knew we could do something to honor him which would be more impactful than YHC’s fun beatdown. Word quickly spread to wear the color red in his honor and fortunately YHC got a glimpse of Cardinal’s VQ workout online, so it all fell into place.  We would also honor his memory by finishing the VQ that he had written out. The VQ that he unfortunately didn’t get to complete.


After a quick mosey to the side parking lot, circle up for YHC’s announcement that we would be replicating Cardinal’s VQ which would consist of 100 burpees.  Cardinal had a big list of warmup exercises so YHC did his best to remember all of them, it went something like this:

  • Side Straddle Hop
  • Tempo Merkin
  • Arm Circles – front & back
  • Michael Phelps
  • Weed Pickers
  • Willie Mays Hays

Short mosey to the other side of the parking lot for the main event.

The Thang:

“Card’s Run & Repeat”

5 burpees
5 big boys
5 heels to heaven

Run the full loop, come back and repeat. Plank for the 6 after the round was completed two times.

10 burpees
10 LBC
10 Mtn Climbers

Run & repeat.

15 burpees
15 squats
15 Freddy Mercury’s

Run & repeat.

20 burpees, run and repeat 20 more for 100 total.

About 5 minutes left, head over to the rock pile for a circle Colt 45. 15 curls, 15, overhead press and 15 bent over rows. Rotate 2 to the left, etc, etc.

Time running out, mosey back to the flag with a full on spring to finish. No time for Mary.


During COT, YHC had everyone close their eyes and take a few minutes of silence to clear the hearts and minds. YHC spoke of the pain Cardinal’s family is going through and how not to take life or our health for granted. I asked the PAX to envision that was their wife who lost her husband, or their kids who lost their Dad, or it was their Mom who lost her son?  Even though none of us had ever met him, he is our brother and the feeling was powerful. His presence was there with us.

We talked about the importance of healthy minds and bodies, we talked about the importance of regular health screenings. In times like these it is easy to blame the activity that caused his death (F3), but we all know these tragedies happen in all settings of life, so we are thankful he was with the brothers of F3 when it happened. We talked about the GoFundMe page organized by F3 brothers that had raised over $37k in less than 24 hours. We talked about the pain of losing one of our own in a similar way 4 years ago, Darth Visor. We talked about setting up CPR courses and locating AEDs.

Prayers were offered for Cardinal, aka Taylor Phelps, and his family and friends. Our thoughts and prayers were also with the PAX that experienced that awful tragedy and for the rest of the PAX of that region.

Naked-Man Moleskin:

Parking lot Coffeeteria and Truth Nugget Thursday (TNT) followed.  Walkie Talkie spoke about The 3-Cs:

  1. C-complaining: negativity attracts negativity and complaining increases complaining. Complaining to others can spread like a mental virus and affect everyone around you. Instead of complaining, catch yourself and look for positive things to talk about or point out to others! You’ll notice an immediate improvement in your mood and the people around you will appreciate it too!
  2. C-criticizing: Criticizing in relationships triggers a trap known as the 4-Horsemen of the Apocalypse! A cycle of criticism-defensiveness-stonewalling-and contempt are started when someone is criticized. Criticizing another person is like giving injections of psychological poison to another person in the form of words. Instead of criticism, give encouragement to others. Catch people doing things right and let them know.
  3. C-comparing: When you compare your bloopers to another person’s highlight reel, you’ll always come away feeling badly about yourself! Human value doesn’t decrease, it’s always the same for everyone! Instead of comparing yourself to others, learn to appreciate your unique gifts and assets and look for ways to use your talents in every situation!

Leave a Comment