AO: RICHMOND HILL
QiC: _Not Registered
Date: 01/14/2023
Title: Cardinal's VQ – F3 Mobile
Number of HIMs: 4
Papa Doc
Number of FNGs: 0
Name of FNGs:
WarmOrama:
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
Tha Thang:
“Card’s Run and Repeat”
5- Burpees Burpee Counter 10
Big Boys
Heels to Heaven
Run to the fence and repeat (each run across the field is160 meters)
10- Burpees Burpee Counter 30
Little Baby Crunches
Mt. Climbers Double Count
Run to the fence and repeat
15- Burpees Burpee Counter 60
Air Squats
Freddy Mercury's
Run to the fence and repeat
When you return hold squat until all Pax have finished
20- Burpees Burpee Counter 100
Run to the fence and repeat (1,200 meters completed which is ¾ of a mile)
Summery:
Total of 100- Burpees
10- Big Boys
10- Heels to Heaven
20- Crunches
20- Mt. Climbers
30- Air Squats
30- *Air Bike rides
¾- Mile run
Mary
COT:
F3 Knoxville and Cardinal's family
