Our workout today was 2 pronged.  We did a tribute to Cardinal, a member that F3 lost this week along with 2 of the 10 year anniversary events.  We had planned to do the burpee broad jump but called an audible since there was not 25 yards of dry ground and swapped it for 2 minutes of hand release push ups.

Warm – Up – slow butt kickers and high knees, jumping jacks, windmills, good mornings, cherry pickers, hip openers, arm circles and phelps.

The Thang:

  • 2 minutes of H/R push ups
  • Caridnal’s VQ workout
    • 5 burpees, big girl sit ups, heals to heaven then run the pickle and repeat
    • 10 burpees, LBCs, Mountain Climbers (HC) then run the pickle and repeat
    • 15 burpees, air squats, bicycles then run the pickle and repeat
    • 20 burpees
  • Lt Dans (4 walking lunges, 1 squat, 8 walking lunges, 2 squats….32 walking lunges, 8 squats)
  • Fialanthropy Meets Balance.  Pandora, Doodle & Tiny Boots were all successful and have times to enter! Yay!

COT:  Just a reminder of how precious and short life can be.  I am grateful to the FiA ladies that keep my physically and mentally strong.  Don’t wait to tell someone you care about them!!