Cardinal’s VQ – “Card’s Run & Repeat”

AO: Grindstone

When: 01/13/2023

QIC: Snowman

PAX (9): Crab Cake, Inseam, jugdish, Krystal, Snowman, Spit Valve, Swiper, Trey Homan, Valley Girl


In honor of our fallen brother, Cardinal, from F3 Knoxville we will do his VQ beatdown. 6 PAX showed up for a pre run prior to the BD.


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:

5- Burpees – Had a moment of silence for our brother Cardinal after completing this first set.

Big Boys

Heels to Heaven
Run to the sign and repeat (each run to the sign is 160 meters)

10- Burpees
Little Baby Crunches

Mt. Climbers Double Count Run to the sign and repeat

15- Burpees Air Squats

Freddy Mercury’s Run to the sign and repeat

Burpee Counter 30

Burpee Counter 60

When you return hold squat until all Pax have finished
As a group if there is time
20- Burpees
Run to the sign and repeat

Burpee Counter 100


Prayed for Cardinal’s family and his brothers of F3 Knoxville

Prayed for Valley Girl’s 2.0 Tricycle

Leave a Comment