December 23rd, 2020 By Steel Cannon

5 of Kannon’s studliest Pax got their dose of the DRP and defeated the mighty warm fartsack this morning.  They showed up at Kannon for the following beatdown.  Was a cold morning, with the mercury trying to hit 30.  Quick disclaimer for the veteran Pax and a short mosey to Switzerland.

 

Warmarama:

SSH x 25 IC

IST’s x 15 IC

Hillbillies x 15 IC

BSD’s x 10 IC

Arm circles, forward/backward OYO

Tempo Merkins x 10 IC

Tempo squats x 10 IC

 

Mosey around the shoe, CCW.  Stop at the bottom (or top?) where sidewalk leads to City Hall for 15 WWII’s OYO.  Continue mosey, stopping at the end where it meets the road.  20 lunges (10 each leg) OYO.  Continue mosey, stopping at original AO meeting spot for 25 mountain climbers, IC.  Continue mosey down West Avenue, looking for ideas for a beatdown.  Run around the traffic circle at W B St and back to the top of West Ave at the Chophouse 101.  (Looking forward to Squid’s review of Chophouse 101 after his dinner there tonight!).

 

The Thang:

 

5 dips at the top, run down to stage area (?) for 10 step-ups, run to West A St for 15 reverse crunches.  Rinse and repeat, increasing reps of all exercises by 5 each time.  We stuck together and got 4 rounds in, ending with 20 dips, 25 step-ups, and 30 reverse crunches.

 

Mosey to stage on West Avenue.  YHC goes first on the stage while the other Pax line up on sidewalk facing stage.  The Pax on the stage will be the timer and the timer does 5 burpees.  Before starting the 5 burpees, he announces an exercise that the rest of the Pax perform until 5 burpees are completed.  We rotated around three times.  This one was dubbed “Naughty or Nice”, as some exercises called were tougher than others.  Can’t recall all of the exercises, but we got a good mix of upper, lower, and core work in.

 

Mosey back to Mary.

Low flutters x 25 IC……….hold it………..

Low dollies x 25 IC

Pretzel stick x 15 IC Right, and 15 IC Left

1 minute low plank

 

Recover, recover.

 

COT:

 

Successful gift handout by Grandmaster this week to the families supported by Kannon Pax.  Good job gentlemen!  Grandmaster may be getting pics from them on Christmas.

 

No planned beatdown on Christmas day, but if you want to post, feel free and Q your workout!

 

Sign up for the Gremlin.  January 30^th.

 

Moleskin:

 

Good job out there today brothers.  Way to push it.  I thank you all and appreciate you joining me this morning.  No way I would’ve driven to Kannapolis to workout like that on my own.  Downtown Kannapolis was looking good all lit up for Christmas this morning.  I hope you and your families all have a Merry Christmas and remember to celebrate the real reason for the season!

 

Merry Christmas!

Steel Cannon

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