September 9th, 2018 By Steel Cannon

3 manly PAX posted at Kannon for a high-humidity beatdown.

Quick disclaimer and mosey to lot between parking garage and Murdock building.

Warm up

SSH x 42 IC (YHC turned 42 on Friday, hence the # of SSH’s)

IST’s x 15 IC

Hillbillies x 15 IC

Slow Cotton Pickers x 15 IC

Arm circles OYO

Mosey to the pile of plates and grab a plate.  Exercises performed in the parking lot next to the plates, behind the power plant.

1^st Thang:

PAX line up a couple feet from curb, facing the building.  Arm length or so apart.  Put your plate on the ground.

10 Burpee plate jumps (do a burpee, and on your jump, you jump the plate.  Back and forth)

25 Merkins

25 ft broad jumps / bunny hops out and back

10 Burpee plate jumps

25 Plate squats

25 ft broad jumps / bunny hops out and back

10 Burpee plate jumps

25 90deg leg raises while holding plate up

25 ft broad jumps / bunny hops out and back

Wait for PAX to finish.  Wasn’t a long wait, we all completed close to each other.

Repeato the above one more time.

 

Return plates to the pile.  Mosey behind the building, close to the edge of the far end of the building for the next thang.

 

2^nd Thang:

 

Core exercises.  One PAX is the timer and does a ¾ speed run to the huge tree halfway down the lot.  And run back.  Tree was probably 100 yards away.  While the timer is running, the other 2 PAX were doing core exercises consisting of elbow planks, freddy merks, crunches, mason twists, and flutter kicks.  After first timer came back, another PAX become the next timer and the exercise was changed and so on.  Each PAX was the timer twice.

 

3^rd Thang:

 

Mosey to Veteran’s Park to find 3 benches.  Performed the following:

 

10 Step-downs per leg.  (Stand parallel on bench with one foot.  Squat down so that opposite foot touches the ground.  Try to touch ground with your heel so you’re not bouncing off ground for help back up.)

10 dips

10 Step-ups per leg

10 dips

 

Mosey back to Mary.

J-Lows x 25 IC

Pretzel crunches x 25 IC, each side

COT / Announcements

Prayers for all the BRR brothers during their run and for safe travels home.

Praise for my Uncle Gary doing well and out of the hospital.  Prayers to keep him well.

Moleskin:

Just because there were only 3 of us, didn’t mean it was time to take it easy.  Everyone put forth a strong effort and there was plenty of sweat pouring off our bodies.  Thanks for coming out Capt Morgan and Rawhide!

Always an honor,

Steel Cannon

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