Title: F3 Tribute to Cardinal
DATE: 2024-01-13
AO: The Furnace
Q: Capsized
PAX: Woody ATM Capsized No Yak Newt Gogurt Stroop , Joel (Stroop), Joel (Gogurt), Langdon (Fire Drill)
FNGs: 3 Joel (Stroop), Joel (Gogurt), Langdon (Fire Drill)
COUNT: 8
WARMUP:
15 – Side Straddle Hops 4 is 1 IC
10 – Tempo Merkins
10 – Flutter Kicks 2 is 1 IC
10 – LBAC 4 is 1 IC
10 – Flapjack
10 – Knoxville Cherry Pickers
40 – Second Samson Hold
PHELPS it out
10 – Willie Mayes Hayes

THE THANG:

PAX Completed 5 Burpees, 5 BBSUs,
5 Heels to Heaven and 5 Lunges.
Then we ran to the tree of life only to return and do that circuit again.
Squat Hold for the 6.

PAX Completed 10 Burpees, 10 LBCs, 10 Mountain Climbers (2is1),
10 Shoulder Taps. Then we ran to the tree of life only to return and do that circuit again. Squat Hold for the 6.

At 23 minutes, the Pax held a moment of silence for Cardinal

PAX then Completed 15 Burpees, 15 Air Squats, 15 Freddy Mercuries, and
15 Box Cutters. You guessed it, then we ran to the tree if life only to return and do that circuit again. Squat Hold for the 6.

We circled up, Held a Squat for 10 Seconds, then PAX did 10 Burpees.
^^^ 4 Rounds to get to 100 Burpees^^^

Q then read Andrea’s (Cardinal’s wife) letter to F3

Pax finished with 10 burpees each that dont count to anyone’s MABA challenge. Q will go on and add the 80 total to Cardinals count.

MARY:

ANNOUNCEMENTS:
MLK Beatdown Happening at Union Square Park on Monday at 2pm

COT:
Prayed it out!

Thanks for joining us from Down Range ATM and Fire Drill!