In Memory of Cardinal (F3 Knoxville)
FNGs: none
From F3 Knoxville: “With heavy hearts we share this news: tragically and sadly, we lost our F3 brother, Cardinal (Taylor Phelps), during a workout this morning. He had a big smile, bigger heart, and we loved having him at our Rampart AO. He leaves behind a wife and two young children, and was the Senior Pastor at Caney Ford Baptist Church (Harriman). He was a High Impact Man and we mourn his loss deeply. Please keep his family and the men that were with him yesterday morning in your thoughts and prayers during this difficult time.
To help support Cardinal’s family, a GoFundMe has been created. All of these funds will be given to his wife.”
https://www.gofundme.com/…/in-memory-of-taylor-phelps…
Warmup:
SSH x15 IC
Tempo Merkins x10 IC
Low Slow Flutter x10 IC
Sir Fazio Arm Circles x10 IC Forward/Reverse
Hallelujahs x10 IC
Samson Hold 20 secs
MICHAEL PHELPS
Knoxville Cherry Pickers x10 IC
Willie Mays Hays x 10 IC
Workout – “Card’s Run and Repeat”
3 rounds of exercises. Do set at one end of field/lot, run to other end, repeato. Then go to next round.
Round 1 – Burpees, Big Boy Situps, Heels to Heaven x5 each
Round 2 – Burpees, LBC IC, Mountain Climbers IC x10 each
Round 3 – Burpees, Squats, Freddie Mercury IC x 15 each
Squat hold for the 6 when you return until all PAX have finished
As a group if there is time: (and there was)
Burpees x 20, run to other end of field/lot and repeat
Mary:
Popcorn consisting of WW2, box cutters, alphabet soup, homer to marge, pickle pounders, shoulder taps, LBC, heel taps, and some yoga/stretching.
Notes:
Tempo Merkin – 1, 2, 3 lowering. Up on 4.
Knoxville Cherry Picker – aka Daisy Picker
Hallelujahs – Hands up at ear level. Raise up to full extension. 1 up, 2 down, 3 up, 4 down.
Samson Holds – Arms straight out like you’re pushing against two pillars (hence name). Hold until complaining from PAX is sufficient.
Announcements: MLK day of service – opps to serve
T-Claps (Recognition): Abe for HSFC drive
Prayer: Cardinal, F3 Knoxville, his family, sick and injured PAX
Breach took us out.
Honor to Lead.
