Title: F3 Cardinal’s VQ Tribute! – Make America Burpee Again!
DATE: 2024-01-11
AO: The Bluff
Q: CareBear
PAX: Audit Dovetail Wax On CareBear , Kansas City, Wreck-It-Ralph
FNGs: 1 Wreck-It-Ralph
COUNT: 6
F3 Cardinal’s VQ Tribute! – Make America Burpee Again!

We are F3 Nation!

The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.

“Leave no man behind, but leave no man where you find him.”

F3 is…
•Free of charge.
•Open to all men.
•Held outdoors, rain or shine, heat or cold.
•Led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
•Ends with a Circle of Trust.

CareBear gave the disclaimer. All 6 PAX fell for it and agreed to stay.

Warm-o-Roma:

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

Tha Thang!

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

PAX then Completed 15 Burpees, 15 Air Squats, 15 Freddy Mercuries, and 15 Box Cutters. You guessed it, then we ran to the stop sign 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 20 Burpees. (80 Burpees so far!)

Mary:

There was no time for Mary! Thankfully Cardinal planned a lot of core into his VQ.

COT:

CareBear prayed us out!

Remember Kaeli’s surgery is today. Keep Waxon and crew held up.

This one is special. I am so thankful I had the Q already today. I am doubly thankful that sandblaster posted an article about Cardinal. I highly recommend the read. (There will be a pop up, click on the actual page and it will disappear. You don’t have to subscribe.) I am so thankful for you HIMS in my life. Thanks for coming to the Workouts. Thanks for doing life with me. I am humbled to be part of this thing in Tucson. Honored to help lead.

https://mattcrossman.substack.com/p/a-tribute-to-f3-cardinal-kind-down

Welcome Wreck-it-Ralph!

Attached to this I will post his actual VQ sheets he had.

Dovetail, Thanks for doing the last 20 burpees with me.

Audit, Thanks for letting me slow you down with our 4 Mile EC today!

MLK Day! Work-out at 1400 (or 2:00 PM). Make Plans to Be There! Details forthcoming.