Getting Ready for Iron Pax 2023!
All Kannon BackblastsApril 18th, 2023
AO: F3Kannon
Q: Big Tuna
PAX: Grandmaster, backdraft, ChopSaw, Bugatti (ChopSaw’s son)
FNGs: None
COUNT: 5
WARMUP:
Short walk with kettlebells – over to the dumpster area between buildings for squats, hillbillies, merkins, plankjacks (IC)
THE THANG:
Roughly 4 corners with center area – start in center with 5 squat thrusters and then head to each corner for (1. swings, 2. curls, 3. rows, 4. tricep extensions – qty of 25 in each corner and back to center after each for 5 squat thrusters (total qty – 25). We completed ~ 4 rounds for 500 reps total.
MARY: Each pax carried a pallet over to the run and back as a timer while other pax did exercise – flutter kicks, mason twists, LBC’s and boxcutters were completed
Q: Big Tuna
PAX: Grandmaster, backdraft, ChopSaw, Bugatti (ChopSaw’s son)
FNGs: None
COUNT: 5
WARMUP:
Short walk with kettlebells – over to the dumpster area between buildings for squats, hillbillies, merkins, plankjacks (IC)
THE THANG:
Roughly 4 corners with center area – start in center with 5 squat thrusters and then head to each corner for (1. swings, 2. curls, 3. rows, 4. tricep extensions – qty of 25 in each corner and back to center after each for 5 squat thrusters (total qty – 25). We completed ~ 4 rounds for 500 reps total.
MARY: Each pax carried a pallet over to the run and back as a timer while other pax did exercise – flutter kicks, mason twists, LBC’s and boxcutters were completed
ANNOUNCEMENTS:
MECA field day coming up quickly on April 29!
COT: Prayers for continued recovery – ChopSaw’s Mother in Law and Wife as well as all pax who are injured or sick and not able to get out.
#F3Kannon, backdraft, Bugatti (ChopSaw's son), ChopSaw, Grandmaster