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F3 MeCa | August 19, 2019

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Stare at the stairs

  • When: 2/1/19
  • QIC: Catfish
  • The PAX: Fire Chicken, Rooster, Kojak, Rerun, Rawhide, Backdraft, Grandmaster, Cupid, Sir Topham, Tick, Indy, Sun Dollar, The Burg

14 gathered on a 26 degree morning for the 4th edition of the Kannon Cup….


Mosey to Switzerland for 20 SSH, 15 Hillbillies & 2 10 count TP Hamstring stretch

Thang:  Kannon Cup #5 Master the Stairs

Gather at the parking deck with each pair ready for the race.  1 Partner runs full set of stairs 6 up/6 down regardless what level you are on.

Each level of the parking deck has an exercise that non stair running partner completes waiting on his turn to attack the stairs.

Level 1:  Merkins

Level 2:  Squats

Level 3:  LBCs

Level 4: Burpees

Level 5:  Wall Sit (In the Dark)

Level 6:  WWIIs (Under the Stars)

Once all 6 levels completed then start going down the levels 5, 4, 3 etc.

Mary:  Solid 3 minutes of Low Flutter with Homer to Marge (Q botched which direction Marge was not sure why I did that)

J-Lows 15 IC (Of course we did these)

Broga Time

Moleskin: Fantastic morning that did seam to get cooler as we ran.  My feet got a little chilly and that is strange.  Q didn’t get to try out his new shoes,

Because didn’t want the first wear to be just stairs.  That is basically the whole workout, it was a busy staircase with much time to encourage each other.

Some choose to take that time to jab others (All in good fun).  Q thankful no bad smells on staircase to keep me from gagging.  Great to see some Concord brothers out with Cupid, Indy and Tick.

Again the chips fell that the poultry brothers were a team and they again reigned victorious.  Q thinks Sir Topham and ReRun were second but not 100% sure.  Also great to have Kojak and Rerun visit for the competition.  Kojak returning since his first K Cup victory in the fall.

Great time with Indy, Backdraft and Tick at coffee.  Gunny again the lady thinks I am you and tries to not give me half/half in my Americano.  I think you need to shave your mustache to make it easier for her.

Thanks for allowing me to lead and our friendship,


Fire Chicken

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