June 7th, 2020 By Steel Cannon

7 PAX posted at Kannon Mill for a Steel Cannon Q that involved the Cannon Baller’s stadium.  It was a warm and muggy beatdown.  Here’s how it all went down.

Mosey to the City Hall flag circle.  Along the shoe, we did some high knees, butt kickers, and karaoke.

Warmorama

Quick word of reminder that 76 years ago today thousands of men died on the beaches of Normandy to help preserve the freedoms we still enjoy today.  Let’s not forget.

Pledge of allegiance.  Right hand over heart, in unison.

SSH x 30 IC

IST’s x 10 IC

Hillbillies x 10 IC

Windmill x 10 IC

Merkins x 10 IC

Mosey back out the shoe and take a left until we get to the straightaway.  We moseyed this way so that we would be in the shade.  The sun is out in full force already and the temp is rising, so the shade would give us a little relief.

The Thang:

Line up on inside edge of the shoe, arm’s length apart or so, facing the outside edge of the concrete.  Will be performing a 2-10 ladder.  Increase / decrease by 2 with each set.  Mode of transportation to each station is inch worm merkins.  Side A was Low Country Crabs, Side B was Iron Mikes.  Left/Right = 1 for these exercises.  Side A to Side B was probably 25-30 ft.

 

Mosey back around the bottom side of the shoe, all the way around to the top of the shoe.  Make a right and head down West Ave.  Stop at a grassy area between West Ave and the fence of the Atrium Health Ballpark for another 2-10 ladder.  Increase / decrease by 2 with each set.  Mode of transportation to each station is running backwards.  Side A was core-killers, Side B was Peter Parker Merkins.  Side A to Side B was 30 yards or so.

 

The gates to the Cannon Baller’s new stadium, Atrium Health Ballpark open to the public daily at 7:30.  The second ladder was performed right next to the gate, so that we’d be ready to roll in when it opened.  We were right on time.  Mosey into the stadium at the right field gate and stop behind home plate.   Partner up.  Each group has their own section of steps to go up and down.  P1 will do WWII’s while P2 runs down to the bottom step, touch the net and back up the steps and continue WW’s while P2 runs the steps.  No count here, let’s just do them until instructed to stop.  After 2 cycles Pax were instructed to do Johnny Dramas x10 on the bottom step.  Another 2 or 3 rounds of this and it was called.  Moseyed down the 3^rd base line to the picnic tables for some dips, x 15 IC.  Continued mosey to the left field patio.  Line up on the ground with your head to the fence.  Hold on to the railing for 20 leg raises, OYO.  When done, hold your legs up.  It’s always fun to do The Wave when your at a stadium.  So now we’ll do The Wave.  Pax on the end puts his legs to down position (still 6” off ground), pax next to him puts his down and it continues to the other end, then pax on the other end puts his up and continue back and forth for 6 cycles or so.  Let’s do some low flutters while we’re here.  15IC.

 

Mosey back to Mary.

 

Pretzel stick x 15IC each side.

Low dollies x 15IC

 

Still 4-5 minutes left.  Called for help with some stretching to finish us out.  Thanks to Gunny for leading us in some stretching to close it out.

 

Recover, recover

 

COT / Announcements

 

Prayers for Gunny and all those serving and protecting during the protesting and violence going on.

Prayers for this country.

Moleskin:

Strong effort put in by the Pax this morning.  Good to see Smith and Wesson and Loafer back out in the gloom.  It was a warm and muggy morning and much sweat was put out by all.  It was fun to mix it up a bit and go into the new stadium.  There was already mumblechatter of ideas of future workouts in the stadium.  I hope that you all got a little something out of it.  Thanks for being there to help me get better.  I appreciate my brothers of the gloom!

Always an honor,

Steel Cannon

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