Cardinal’s V-Q

AO: F3Comanche
Q: buckwheat
PAX: Avalanche, pongo, sully, buckwheat
FNGs: None
COUNT: 4
Cardnial’s V-Q
Warm-o-Roma
15 Side Straddle Hops
10 Tempo Merkins
10 Flutter Kicks Double Count
10 Little Baby Arm Circles Forward
10 Little Baby Arm Circles Backward
10 Hallelujahs
10 Knoxville Cherry Pickers
20 Sec. Samson Hold
PHELPS it out
10 Willie Mayes Hayes

Workout
Card’s Run and Repeat

5 Burpees followed by a moment of silence for Cardinal.

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

20 Burpees

Run to the sign and repeat

Summary
Total of 100 Burpees
10 Big Boys
10 Heels to Heaven
20 Crunches         
20 Mt. Climbers
30 Air Squats
30 Air Bike ride
Three Quarter plus mile run

Mary- Pax choice: Pretzel Crunch
Reverse Crunch
Dying Cockroach
Rosalitas