Card’s Run and Repeat – Honoring F3 Cardinal

AO: Jericho

When: 01/13/2023

QIC: Hushpuppy

PAX (11): Bagel, Benny, Deuce (Jay Mooney), Dogecoin, F3_VonTrappe, Hushpuppy, Mr. Hand, Pinkman, Shag, Soul Glo, Todd Doherty l F3 UMass


No FNGs.  Explained this BD will honor our fallen brother, Cardinal, of F3 Knoxville, by YHC leading Cardinal’s VQ that he was leading when he passed away.


15 SSH
10 Tempo Merkins 4 count (1-3 down, top = 4)
10 Flutter Kicks 4 count
10 Little Baby Arm Circles forward/backward 4 count
10 hallelujahs (air press) 4 count
10 Knoxville Cherry Pickers (tappy taps / weed pickers with finger tips)
20 Sec. Samson Hold
“Phelps it out”
10 Willie Mays Hayes

The Thang:

Mosey to football field for “Card’s Run and Repeat”

5 Burpees, BBSU, Heels to Heaven – Run to 10 yd line / back
(Moment of Silence for Cardinal here)

10 Burpees, LBC, Mt. Climbers – Run to 10 yd line / back

15 Burpees, Squats, Freddy Mercury’s – Run to 10 yd line / back
Air Chair for the six

20 Burpees in groups of 3/4 PAX, rotating fashion, 5 Burpees at a time, Air Chair while your group isn’t doing Burpees.
Run to 10 yd line / back (twice)

This officially ended Cardinal’s VQ but we had time left so:
Boat/Canoe Merkins in the round (everyone starts in “boat” position while 1st PAX knocks out 5 Merkins, then PAX move to “canoe” position while 2nd PAX knocks out 5 Merkins.  Repeat until finished.

Mosey back to flag for Mary:
American Snowmans
Reverse LBC
Freddy Mercurys
American Hammers


Prayers for Todd Phelps (F3 Cardinal) and his wife/children as they navigate their lives without him.

Prayers for Benny’s wife’s recovery

Prayers for Deuce’s tennis playing friend and neighbor who collapsed yesterday

Naked-Man Moleskin:

Today’s Jericho charge was “Count your blessings”.  As we saw with our fallen brother, we don’t know when we’ll live our last day, thus, take joy in the blessing of today and shine your light in every way possible.

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