The Add On
All Kannon BackblastsApril 19th, 2023
AO: F3Kannon
Q: Gunny
PAX: Gunny, backdraft, Heisenberg_Kannon, The Burgh, schnitzel, ChopSaw, Big Tuna, Cupid, Grandmaster, Risky Business, Voltron
FNGs: None
COUNT: 11
WARMUP:
SSHx20IC
ISTx15IC
BSNx10IC
Mountain Climbersx15IC
Burpeesx5
THE THANG:
Moseyed to Dale. In honor of the legend we did 3 exercises 10 reps 5 rounds. Each round we ADDED a movement to the exercise.
Exercises:
Chest: Shoulder tap, Merkin, hand release, right plank rotation, lest arm plank rotation
Leg: lunge, step up lunge, step up lung kick, step up lunge kick, sumo squat, step up lunge kick, sumo squat, Bobby Hurley
Ab: LBC, RBC, Freddie Merc, flutter kicks, hello dolly.
Run a lap and add a lap between rounds.
Q: Gunny
PAX: Gunny, backdraft, Heisenberg_Kannon, The Burgh, schnitzel, ChopSaw, Big Tuna, Cupid, Grandmaster, Risky Business, Voltron
FNGs: None
COUNT: 11
WARMUP:
SSHx20IC
ISTx15IC
BSNx10IC
Mountain Climbersx15IC
Burpeesx5
THE THANG:
Moseyed to Dale. In honor of the legend we did 3 exercises 10 reps 5 rounds. Each round we ADDED a movement to the exercise.
Exercises:
Chest: Shoulder tap, Merkin, hand release, right plank rotation, lest arm plank rotation
Leg: lunge, step up lunge, step up lung kick, step up lunge kick, sumo squat, step up lunge kick, sumo squat, Bobby Hurley
Ab: LBC, RBC, Freddie Merc, flutter kicks, hello dolly.
Run a lap and add a lap between rounds.
MARY:
Broga
ANNOUNCEMENTS:
Convergence April 29 at Kannon
Jiggy with the Piggy 5K May 4
COT:
Prayed for PAX, grateful for Gods gifts.
#F3Kannon, backdraft, Big Tuna, ChopSaw, Cupid, Grandmaster, Gunny, Heisenberg_Kannon, Risky Business, schnitzel, The Burgh, Voltron