February 8th, 2020 By Steel Cannon

5 HIM got their Saturday dose of the DRP at Kannon on Saturday morning.

A group of F3 veterans present, so a quick planking disclaimer.  Chicken Strip had said he would be there, so we waited about a minute for the disclaimer and then planked a bit afterwards to see if he would be rolling in on 2 wheels like normal.  Alas, no sight of him, so let’s mosey.  Run into the parking deck, alternating quadraphelia and regular every other ramp to the very top.

Warmorama

SSH x 25 IC

IST’s x 10 IC

Hillbillies x 10 IC

BD Saturday nights x 10 IC

Windmill x 10 IC

Arm circles OYO

Temp squats x 10 IC

 

Beautiful sunrise starting and we got a good view of it from the top deck.  Down the stairwell and out the parking deck.  Hang a right out of the deck, then a quick left and head north on N. Main St.  Stopped at the intersection for 15 monkey humpers, IC.  Continue left onto Loop Rd and left again into Bear Crawl Alley.

Curb-to-curb bear crawl grinder, with 10-1 ladder of merkins and WWII’s.  Much mumblechatter at this point.

Next was a 2 station workout with a timer.  Firechicken and BD paired up and stood at Curb 1 where they would perform exercise A.  Squid and GM paired up and stood at Curb 2 where they would perform exercise B.  I started out as the timer next to Squid and GM.  Timer does various methods of transportation back and forth.  Did 5 minutes of each round with a 10-count in between rounds.

 

Exercises were:

Squats / Core Killers with lunge walk timer

Star jumps / Carolina Dry Docs with broad jump timer

Low flutters / Crunches with hop-on-one-foot timer

 

Baatan Death March, with 3 burpees up the sidewalk towards campus.  Make a right towards City Hall and a right into the first parking lot.  Continue running the perimeter of the lot until we all get our 2 rounds of burpees in on the march.  We ended with perfect timing on the far side of the lot.

 

Firechicken needed a break and seized on his chance.  He saw an outhouse, so he claimed to have had to use the bathroom.  We planked it up and waited for him.  Line up on the back curb and run a suicide to 4 points (3 lines and the opposite curb).  I gave a 10 count and called Mary.

 

Mary:

Crunchy Frogs x 10IC, honoring Chicken Strip.

Pretzel Stick x 15IC, each leg.

Recover, recover

COT / Announcements

Travelling Pax, Injured Pax, Those impacted by the storm on Thursday.

Moleskin:

Good group out today.  Everyone put in the work and finished strong.  Squid created another flood in Bear Crawl Alley with his sweat marks and sweat trail between stations.  We missed you Chicken Strip, but later we saw that you were going to a run in Charlotte at noon.  I don’t blame you for backing out of a Steel Cannon beatdown the day of another fun-run!  ????  Gotta have gas in the tank for that too!

Thanks for joining me this morning guys.  I always get my moneys worth when I come to Kannon.  I appreciate the support and the friendship you guys have provided.

Finally, I Q’d my first Q-Source at French Express.  100% of the HIM at the beatdown showed up for Q-Source also.  Had a good discussion on Exhortation.  Thanks for showing up.

Keep getting better,

Steel Cannon

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