Why even roll?
All Kannon BackblastsJanuary 12th, 2024
AO: f3kannon
Q: Spaz
PAX: Big Country, Big Tuna, Cupid, Grandmaster, Sir Topham Hatt, Spaz, Squid, The Burgh
FNGs: None
COUNT: 8
WARMUP: Grab a block and carry to the parking deck. IST, A few SSH, Mountain Climber, Down Dog, Cobra, Arm Circles.
THE THANG: There were 5 stations. Every round began at station 1 with a roll of the die, 10 SSH and then mosey to the station determined by the die. Each station had 4 exercises listed. Run back to station 1, do 10 SSH and roll for the next exercise. If you roll a 6 we ran a lap and once we squeezed in a round of people’s chair exercises. Return the blocks and head to Mary.
MARY: 100s, squirms, LBCs, RBCs, flutters, plank, down dog, cobra.
ANNOUNCEMENTS: 4th annual Mount Afton Challenge tomorrow Jan 13. Sign up to run, ruck, walk, or volunteer. Consider donating if you cannot be there.
Q: Spaz
PAX: Big Country, Big Tuna, Cupid, Grandmaster, Sir Topham Hatt, Spaz, Squid, The Burgh
FNGs: None
COUNT: 8
WARMUP: Grab a block and carry to the parking deck. IST, A few SSH, Mountain Climber, Down Dog, Cobra, Arm Circles.
THE THANG: There were 5 stations. Every round began at station 1 with a roll of the die, 10 SSH and then mosey to the station determined by the die. Each station had 4 exercises listed. Run back to station 1, do 10 SSH and roll for the next exercise. If you roll a 6 we ran a lap and once we squeezed in a round of people’s chair exercises. Return the blocks and head to Mary.
MARY: 100s, squirms, LBCs, RBCs, flutters, plank, down dog, cobra.
ANNOUNCEMENTS: 4th annual Mount Afton Challenge tomorrow Jan 13. Sign up to run, ruck, walk, or volunteer. Consider donating if you cannot be there.
COT: Prayers for Cupid’s wife. Prayers for well being and guidance for all PAX.
#F3Kannon, Big Country, Big Tuna, Cupid, Grandmaster, Sir Topham Hatt, Spaz, Squid, The Burgh