June 20th, 2021 By Steel Cannon

It’s been too long since YHC Q’d at Kannon.  Time to bring some pain to Kannon!  I arrive with the flag a few minutes before 7 to five Pax stretching at the launch point.  After a quick hello, it’s already 0700.  Let’s mosey!  As always, the flag traveled with us.  We mosey to the big parking lot at the corner of Laurate Way and Biotechnology Lane for some warmorama.  (Does this lot have a name yet?  If not, we need one.)

 

Warmorama

 

SSH x 25 IC

IST x 15 IC

Hillbillies x 15 IC

Al Gore arm circles starring Michael Phelps (Hold Al Gore pose while doing arm circles and Phelpsing it out at the end.)

Merkins x 10 IC

Mountain Climbers x 20 IC

 

Grab the flag and mosey to Mesa de Kannon (the mesa that’s in the middle of the parking lot at the corner of Loop Rd and Biotechnology Lane.)  We all climb to the top and plant the flag.  This is where instructions are provided for the workout.  Partner up.  The top, centerline of the mesa will be Station 1.  Station 2 is at the bottom of each side of the mesa.  You will complete a partner workout at Station 1, go to opposite sides of the mesa and complete a workout on your own at Station 2, once complete, you run back up the mesa to Station 1 and do the partner workout again.  If you beat your partner to the top, you plank it up until he gets there.  Each round is repeated three times.  Exercises were:

 

Round 1.  Station 1 = 20 Partner merkins  Station 2 = 20 V-Ups.  

Round 2.  Station 1 = 10 Bropees (partner burpees with high-5 at the jump) Station 2 = 10 Jump squats

Round 3.  Station 1 = 15 Partner WWII’s  Station 2 = 15 Diamond merkins

 

Decided to mix it up a bit.  Now we’ll split into 2 groups of 3.  Station 1 will now be on one side of the mesa where Pax 1 performs an exercise.  Station 2 will be on the opposite side of the mesa where Pax 2 performs another exercise.  Pax 3 is the timer that will run from Station 1 to 2 and relieve that Pax.  The Pax constantly rotates timers and exercise stations.  We did lunges / low flutters for what seemed like forever, but was probably only five minutes.  

 

We grabbed the flag and moseyed west to the other small grass island at the other end of the parking lot.  Planted the flag there and did the following.

40 yard sprints with 40 yard quadraphelia back up the small incline to starting line.  We did this 3 or 4 times.  

Next we each grabbed a piece of the rail surrounding the small grassy island.  10 Incline merkins.  On your back and hold the rail above your head for some 90-degree leg lifts.  20 of those OYO.  

 

Grab the flag and mosey back towards Mary.  Have a few more minutes to kill, so we stop at the parking lot where we did warmorama for some agility work.  Line up along the grass edge on the east side of the lot.  This is the starting point.  The second parking line will be the end point.  You’ll do said exercise to the second line and back x 2 cycles.  We did karaoke, power skips, and side shuffles.  Okay, that killed enough time, now we mosey back to Mary.  

 

Mary

 

Low Dollies x 20 IC

Pretzel sticks x 15 IC each leg

Low plank for the last 25 seconds until the clock strikes 0800.

 

Recover recover.

 

Moleskin:

 

Everyone balled out on this one.  Good job to all pax for pushing each other and finishing strong!  Big Country made the comment towards the end that he’s going to have to get me back for this workout.  And I told him, oh no sir, this is only partial payback for the strong workouts you brought with your last 2 Q’s.  LOL.  It felt good to Q again at Kannon.  So many great options at this AO.  I appreciate you guys following me around for an hour.  No way I’d go climb that hill and do those exercises on my own!

 

Prayers and Announcements

 

Prayers lifted for Cupid’s mother-in-law Paula.  She’s having issues in her chest/heart and they can’t quite figure out what’s going on.  May the Lord provide wisdom to the physicians to discover and treat her.  

Prayers lifted for Firechicken for this Father’s Day weekend.  He lost his Dad last year and this will be the first Father’s Day without him.  You are in our thoughts and prayers FC.  I know your Dad isn’t with you physically, but I know he will be with you spiritually.  We’re here for you brother.

Prayers lifted for first responders, military men and women.

Thanks given for our veterans and the many blessings we have.

 

Enjoyed the beatdown with my brothers.  Thanks for the accountability and for being there.

 

Stay strong,

Steel Cannon

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