Kannon Cross-Fit ….almost
When: Saturday, January 5, 2019
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
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