Running and Gunning
All Kannon BackblastsMarch 13th, 2024
AO: f3kannon
Q: Squid
PAX: Big Tuna, Grandmaster, Cupid, backdraft, Squid, ChopSaw, The Burgh, Sir Topham Hatt, Big Country
FNGs: None
COUNT: 9
WARMUP: Mosey to Big Country’s parking lot, circle up and same ole warmup.
THE THANG: Partner up, one partner performs the exercise while the other partner runs to the end of the parking lot. Entry fee is 5 merkins together each time you change out. Exercises and reps to complete: 50 burpees, 50 juliann micheals, 100 squat thrusters, 100 star jumps, 200 squats (NO TWERKING!), 200 LBCs. Keep form and keep pushing.
MARY: Run back to Mary and Stretch
ANNOUNCEMENTS: March 23rd 5k in Kannapolis
COT: Happy Dad moment for The Burgh Franco is a Beast! Prayed for the men of F3!
Q: Squid
PAX: Big Tuna, Grandmaster, Cupid, backdraft, Squid, ChopSaw, The Burgh, Sir Topham Hatt, Big Country
FNGs: None
COUNT: 9
WARMUP: Mosey to Big Country’s parking lot, circle up and same ole warmup.
THE THANG: Partner up, one partner performs the exercise while the other partner runs to the end of the parking lot. Entry fee is 5 merkins together each time you change out. Exercises and reps to complete: 50 burpees, 50 juliann micheals, 100 squat thrusters, 100 star jumps, 200 squats (NO TWERKING!), 200 LBCs. Keep form and keep pushing.
MARY: Run back to Mary and Stretch
ANNOUNCEMENTS: March 23rd 5k in Kannapolis
COT: Happy Dad moment for The Burgh Franco is a Beast! Prayed for the men of F3!
#F3Kannon, backdraft, Big Country, Big Tuna, ChopSaw, Cupid, Grandmaster, Sir Topham Hatt, Squid, The Burgh