It was a Hot Tuesday!
All Kannon BackblastsFebruary 4th, 2025
AO: f3kannon
Q: Big Tuna
PAX: schnitzel, backdraft, Barnabas
FNGs: None
COUNT: 4
WARMUP: We got started with the warm-up outside, gathered BD up from his pre-run and then headed into the deck for typical warm-up including SSH, windmills, IST’s, arm circles, etc.
THE THANG: We did weighted 4 corners (25x each corner) and always returned to the center from each corner for SSH or squats (5x) + 5x in the center at the end of the rounds for 25x total. Exercises included swings, O/H press, chest press, lunges, calf raises, squats, curls, skull crushers, rows, weighted LBC’s (IC), weighted flutter kicks (IC) and V-Ups. Short mosey or up/down the steps in between rounds. We completed total of 6 rounds with estimated rep qty of 750-800 and total qty of squats for Feb challenge = 140. Great work!
Q: Big Tuna
PAX: schnitzel, backdraft, Barnabas
FNGs: None
COUNT: 4
WARMUP: We got started with the warm-up outside, gathered BD up from his pre-run and then headed into the deck for typical warm-up including SSH, windmills, IST’s, arm circles, etc.
THE THANG: We did weighted 4 corners (25x each corner) and always returned to the center from each corner for SSH or squats (5x) + 5x in the center at the end of the rounds for 25x total. Exercises included swings, O/H press, chest press, lunges, calf raises, squats, curls, skull crushers, rows, weighted LBC’s (IC), weighted flutter kicks (IC) and V-Ups. Short mosey or up/down the steps in between rounds. We completed total of 6 rounds with estimated rep qty of 750-800 and total qty of squats for Feb challenge = 140. Great work!
ANNOUNCEMENTS: FOTI – 2/8 and F3 Mint Hill – Gremlin – 2/15. D2D coming up as well.
COT: Prayers were lifted up for pax – present or sick or injured not able to come out today. Great to see Barnabas this morning as he significantly lowered the average pax age! Always an honor to lead. Make it a great day!
#F3Kannon, backdraft, Barnabas, schnitzel