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F3 MeCa | January 22, 2019

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Kannon Cross-Fit ….almost

When: Saturday, January 5, 2019

QIC: Loafer

PAX: Smith and Wesson, G-Vegas, Rawhide, Backdraft, Capt. Morgan, Mighty Mouse, Steel Cannon, Hurdle, Grandmaster, Gunny, FNG Dale Brown, Ragnar

13 PAX decided that on a cool Saturday morning it was better to be at the Kannon AO and getting their cross-fit on than succumbing to the cotton monster who delves hidden deep within the fart sack.

Warm Up: After the quick disclaimer a short but fun Mosey around the horseshoe where the PAX made their way to the parking deck that awaiting them with various pain stations.

  • SSH x50
  • Cotton Pickers x25
  • Arm Rotations

The Thang:

Each PAX divided off into one of the pain stations where each station was a different  cross-fit type exercise with equipment.  Each station was 2 minutes in duration followed by 30 rest between stations.

Station 1: Shoulder Press with 30 Lb Dumbbells

Station 2: Merkins

Station 3: Merkins with weighted rucksack

Station 4: Kettlebell Swings

Station 5: Body Squats with weighted rucksack

Station 6: Flutter kicks

Station 7: TRX Chest Press/Rows

Station 8: Curls with 25Lbs Dumbbells

Station 9: Skull Crushers with 30 GoRuck Plate

Station 10: Battle Rope

Announcements and Prayers: Continued to uplift all those in need of prayers for healing and comfort. All PAX are encouraged to sign up for the Gremlin to pay honor to our fallen brother to be held at UNCC on Saturday, January 19.

Moleskin: While not the most organized beat down this QIC has done it, it is an honor to be a part of an organization that is always allows me to step and and learn and most importantly, grow in fellowship in the virtues that F3 encompasses

Loafer

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