AO: F3Kannon
Q: Gunny
PAX: backdraft, Big Tuna, Cupid, Grandmaster, Heisenberg_Kannon, schnitzel, Squid, Risky Business
FNGs: None
COUNT: 9
WARMUP:
SSHx20 IC
ISTx15 IC
Windmill x 10 IC
BSN x 10 IC
Calf stretch
THE THANG:
@thebody who earlier in the week requested the Q for today. At the time YHC thought that it was odd, but hey I’m not going to hold anybody back. At 0530 @thebody is a no show so the MQ has to pull one out of his pocket.
Mosey to Dale
3 sets of 10 IC
Merkin melody
Squat melody
Core melody
Q: Gunny
PAX: backdraft, Big Tuna, Cupid, Grandmaster, Heisenberg_Kannon, schnitzel, Squid, Risky Business
FNGs: None
COUNT: 9
WARMUP:
SSHx20 IC
ISTx15 IC
Windmill x 10 IC
BSN x 10 IC
Calf stretch
THE THANG:
@thebody who earlier in the week requested the Q for today. At the time YHC thought that it was odd, but hey I’m not going to hold anybody back. At 0530 @thebody is a no show so the MQ has to pull one out of his pocket.
Mosey to Dale
3 sets of 10 IC
Merkin melody
Squat melody
Core melody
As promised by @thebody the Beatdown was limited miles. The tradition for a no show Q at Kannon are some special wristbands and head band. @thebody we will present the gear at an appropriate time, congratulations!
MARY:
Broga/stretch
ANNOUNCEMENTS:
COT:
Prayers go PAX and Families.