August 13th, 2017 By Fire Chicken

53, I’ll say it again, that’s right, 53 brave men came out to Kannon at The Mill for an inaugural beatdown for the history books. 68 degrees, spitting rain at times but all were in good spirits.

Warm Up:
1/2 mi mosey around AO

COP
SSH x 20 IC
Mt Climbers x 20 IC
IST x 20 IC

The Thang: 4 Points
Round 1
Station 1: Merkins x 20
Go to center: 5 burpees
Station 2: Carolina Dry Docks x 20
Center: 5 burpees
Station 3: Hand Release Merkins x 20
Center: 5 burpees
Station 4: Diamond Merkins x 20
Center: 5 Burpees

Round 2
Station 1: Air Squats x 25
Center: 4 Burpees
Station 2: Mt Climbers x 25
Center: 4 Burpees
Station 3: Goblet Squats x 25
Center: 4 Burpees
Station 4: Lunges x 25
Center: 4 Burpees

Round 3
Station 1: Mason Twists x 40 SC
Center: 3 Burpees
Station 2: LBC x 40 SC
Center: 3 Burpees
Station 3: Dying Cockroach x 40 SC
Center: 3 Burpees
Station 4: Freddy Mercs x 40 SC
Center: 3 Burpees

Lightning Round 1
Repeat all Merkin exercises x 10 with 2 Burpees at center
Lightning Round 2
Repeat all Leg exercises x 18 with 2 Burpees at center
Lightning Round 3
Repeat all Core exercises x 25 with 2 Burpees at center

Mary:
Low Flutter x 20 IC
Hello Dolly x 20 IC
6 inches x 10 seconds
Cobra
Child’s Pose
Downward Dog
Cobra

That is all

Moleskin
53 men was a lot to keep up with at a new AO. What a great turnout for the new AO. Q was under intense scrutiny from Master Q Fire Chicken who is currently on IR. Pharaoh taunted Q for only requiring 1 Burpee during lightning Round. Q succumbed to the pressure. FNGs suffered. Had 12 FNGs that showed a lot of heart during this intense beatdown. Honored to have Mac from Lexington SC PAX. Prayers continue for Cheech’s family. Looking forward to great things out of new AO.

9 other AO’s represented the F3 Kannon launch: Rolling Stones, Harrisburg, Commanche, Concord, Davis Lake, Mint Hill, Dawg House, Highlands and 1 hailing all the way from LEXINGTON, SC

Honored to Q Inaugural beatdown.

Trick Daddy

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