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F3 MeCa | February 28, 2021

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F3Kannon – Flagellation & flatulence

  • When: 02/16/21
  • QIC: Cupid
  • The PAX: Sir Toppen Hatt, Squid, Loafer, Backdraft

It was “Arm” day at Kannon – a once-a-week opportunity to work out the upper body with some sort of weight.
5 pax showed up to whip their arms & shoulders into shape with the clunky weight of their choice.

Given the focused nature of this day, its kind of hard to come up with something creative since there are only a dozen or so exercises a circle of dudes can do in a 45 minute circle. I recently enjoyed reading a workout put out there by Total Package (F3Concord) called the 1000 rep challenge – breaking down 1000 reps over 10 different exercises at 10 different locations at some distance apart. So I decided to pull off the same pattern in K-Town’s own 6-story parking deck.

Here’s how it rolled off:

Circle-Of-Pain – no circle of pain. we were bent on reaching 1000 reps for fabulous cash prizes (not)

Tha Thang (kachang) –
10 reps of the following with your weight:
Skull Crushers
Mason Twists
inverse Crunch
Lateral Rows
Little Baby Crunch (part of a balanced breakfast)
Upright Rows
Kettlebell Swings
(100 reps)
Now do this at each stairwell in the Deck until you complete the 5th level.

Mary – no time for mary – this work out went 5 minutes over.

Coffee followed.

Moleskins –
1000 reps sounds intimidating, but when broken down into 10 sets of 10, it was not that bad. It made for a good pace were we could talk, joke, and comment on every fart (which pax tend to save up all night long so we can have show-N-tell in the gloom)
Was a mild morning with NO RAIN and great to spend a little time with each of the pax.

Have a good week and be sure to post – we need each other.


  • On February 16, 2021

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