6 at 6 for a Saturday morning tour of the village
All Kannon BackblastsJune 23rd, 2018
6 pax were ready to go at 6am for a little touring around the village on a slightly cooler morning.
Warm Up:
A short mosey around Cannon Village through the alleys and to the side lot next to the Gem Theater
- SSH x25
- Windmills x10 (IC)
- Finkle Swings x10 each leg
- Copperhead Squats x3
- Shoulder Circles
The Thang:
Indian Run up Research Drive, around the parking deck and down Main Street to a walk-way near the back of the deck for a short ladder
- 5 Merkins & 15 Wall Jump-ups, followed by 10 Merkins, 10 Jump-ups and 15 Merkins, 5 Jump-ups
Mosey over to the rail yard to pick-up a pair of iron plates
- 10 bend over rows, followed by 10 step lunges with plates
- 10 arm curls and 10 step lunges back to the starting point
- 10 skull crushers and 10 more step lunges
- Circle up and the pax passed the plates from right to left and then reversed for a few minutes
Another mosey over to the Dale statue for a wall workout, short run ladder
- 5 step-ups (each leg), followed by 3 laps around the brick path/track
- 10 wall dips and then 2 laps around the track
- 15 decline merkins and 1 lap around the track
- Rinse and repeat in reverse until all pax completed the routine
Yet another mosey over to the horseshoe entrance
- A game of Catch Me If You Can broke out. A quick count out and pairing up, followed by one pax doing 5 burpees with his partner doing a little quadraphelia. After the partner catches up, change runners with 10 merkins and then 15 merkins at the next switch.
Mosey back to Mary
- 10 Mountain Climbers (IC)
- 10 Shoulder tap merkins
- 10 WWIIs
- 10 Freddie Mercs (IC)
- 10 James Bonds (IC)
- Followed by an assortment of stretching exercises
Announcements, Prayers, Praise:
- Scarlet and his M for a healthy pregnancy. Continued prayers for the Kaden family in both mourning and recovery. Smith & Wesson’s sons started new jobs this past week. Rawhide’s M’s aunt suffering from dimentia
Moleskin:
- Not the typical size of a Saturday morning Kannon workout with summer vacations and Concord poaching a few of Kannon pax today.
- As always, a pleasure and an honor to lead the fine group of men who came out to better themselves. A year ago, I was the typical sad clown and would have laughed if you told me I would be leading a Saturday morning workout at 6am. Huge thanks to F3 and the pax for the positive changes I and many others are experiencing.