December 3rd, 2017 By Fire Chicken

Seventeen Kannon boyz showed up ready to work, which included 4 FNG’s. Catfish was late to the party but sprinted through Cannon village to join the fun!!

Warmup:
1 mile run followed by-
SSH x 15
Hillbillies x 15
Mountain Climbers x 15

Thang:
1st exercise-
Pair up and piggy back your partner 75 yards to end of parking lot, then switch off so he piggy backs you back. Then split 50 merkins between you and your partner. Repeat this cycle two more times but increase the merkins to 75, then 100 for last set. I must apologize to Tomahawk as I probably gained 5 pounds last night after a huge dinner-probably felt like a whale on his back!!! LOL

2nd exercise-
In same parking lot, you and your partner do the following:
1 person runs 3 suicides (25 yard, 50 yard, 75 yards), while partner is working on the following exercises that must be completed together. 50 burpees, 50 air squats, 50 LBC’s. When partner finishes with 1st cycle of suicides, you rotate and continue until all burpees, air squats and LBS’s are complete!

3rd exercise-
Run to parking deck and do the following:
Wheel barrel with partner up all 6 levels of steps, switching off with partner after each level. Arms were burning when we reached the TOP!

4th exercise-
Run with partner down all 6 levels, then start back up doing the following: (Got this from Trickdaddy)
As Partner runs backward up ramps, you complete 2 merkins then sprint to catch him. Repeat this until you reach the top!
**Must give a big shout out to Catfish and Flea for bringing it on this last exercise! Tomahawk and I had a big lead only to give it up at the finish line to Catfish and flea-not sure where you guys found the energy but you drafted up on us and pulled the sling-shot move at the finish line!!!!!!!!!!

Mary-
Catfish led us with 20 brazillians! Thanks brotha

Quinton Long (FNG) showed up for a second time today and named him Hacksaw!! Welcome

To the other FNG’s (Zach Scarboro, Ben Goodman, Greg Williams), thank you for coming out and please make it back next week so we can name you as a permanent F3 member!

*Prayers for Mighty Mouse’s friend Emily who is going through Cancer treatment. Also keep Nicole Averit (Hacksaw’s friend) in thoughts and prayers as they are experiencing a tough adoption.

-Thanks to everyone that showed up today and hope you enjoyed the fellowship and workout, it’s always an honor to Q. Until next time, Rooster!

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