June 2nd, 2018 By Steel Cannon

8 Manly PAX arrived at Kannon for the summer addition of F3.  Same place, new time.  0600.  Attendance was below average for a gorgeous Saturday morning workout at Kannon.  I’m still not sure if it was due to the earlier time or if PAX were skeered of the return of the Steel Cannon Q?  Hmmmmm?

Quick disclaimer and we were off.  Mosey to Dale Earnhardt statue and circle up.

Warm up

SSH x 25 IC

IST’s x 15 IC

Slow Windmills x 15 IC

Arm circles OYO

Pre-Thang:

12:1 Ladder.  Step-ups on the wall around Dale was Part 1 of the ladder.  Merkins were Part 2.  Step-ups were counted per leg.  So 12 right and 12 left leg step ups counted as Part 1.  All in all, 78 step-ups for each leg and 78 merkins accounted for.

The Real Thang.

Mosey to RR Tie Plate pile.  Each PAX grab 2 plates and head to parking lot behind the Central Energy Plant.  Circle up for a game of Deck of Death.  Deck of cards placed in the center of the circle.  Each PAX to pick a card.  The suit determines which exercise to be performed and the value of the card determines the amount of reps.  A=1, J=11, Q=12, K=13

Hearts = Body builders (burpee with plank jack)

Spades = Overhead lunges (each leg rep counts as 1, hold plates overhead)

Clubs = Overhead flutter kicks (done in cadence, card drawer calls the cadence)

Diamonds = Curl-to-overhead-presses

Joker = Plate jog lap around parking lot (no jokers were drawn)

We got through 3 complete rounds of drawing cards, so 24 exercises in total.  Total reps of each exercises were:

44 Body builders

59 flutter kicks (IC)

42 curls-to-overhead-presses

30 overhead lunges

Return plates to the pile and mosey back to Mary.

Mary:

I can’t recall the rep counts exactly, but I think it went like this.

Merkins, 10 (IC)

Monkey humpers, 10 (IC)

At which point there was some mumblechatter “these aren’t Mary exercises!”

Low flutters, 20 (IC)

LBCs, 25 (IC)

Mason Twists 25 (IC)

Moleskin:

Was a great effort by all today.  Felt good to grab a Q again at Kannon.  Thanks for coming out and pushing me to get better.  I’m still not where I want to be, but I’m way ahead of where I used to be!  Glad to have Homeland in for a visit.  Hope they figure out your knee issue soon and it gets better soon.  Summer is here.  The humidity is high and the heat is rising.  Was evident by the sweat angels planted by PAX on the concrete today.  The move to 0600 on Saturdays is a good call.

COT

Prayers requested for Homeland’s Uncle Russ as he begins chemo and puts up a fight against cancer.

Prayers for my Uncle Gary as he remains hospitalized for a brain bleed.

Praise and thanks for Rawhide’s parents as they celebrate their 50^th wedding anniversary.  May other couples see their joy and and let it shine a light on their marriages to help them keep together.

F3 Dads at Rollingstone.  June 23^rd.  I believe it’s a 0900 workout, but I’m not certain on that.

Always an honor,

Steel Cannon

 

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