AO: f3kannon
Q: Grandmaster
PAX: trickdaddy
FNGs: None
COUNT: 2
YHC pulled up to the AO in the not so early gloom to find a lot full of cars. Filled with hope, he jumped out of the truck to see who had braved the 50 degree temps and mild humidity for a Saturday beatdown. Alas, most of the vehicles belong to the geriatric waking group. Not gonna lie boys, they out-posted us. However, all was made right when Kannon OG Trickdaddy excited the Avalon with gloves in hand and bad intentions in his heart. Together, we kept an eagle eye on the road, hoping against hope that a few others would show their faces. Turns out that last week Trick posted to 0 workouts this was his 6th one this week.

WARMUP: Mosey to the OG AO die the standard WARMUP. SSH, IST, Hillbillies, BSN, Arm Circles.
THE THANG: Part 1-Mosey to OA beer garden to introduce Trick to the Benchwarmer. Squats, Inclined Mercs, Step Ups, Dips, RBCs, and Decline Mercs at the bench then run a lap. Start with one rep of each and increase by one rep each until you reach 10. Had to modify the running loop since the stairs and ramp were blocked for Saint Patty’s activities.
Part 2- Mosey to Shangri-la for a 2-20 ladder of LBCs and Deer Ticks. Mosey back to the AO.
MARY: Simple broga Stretches.
ANNOUNCEMENTS: 5k on the 29th and another one in April. Of course, they are on Saturday, so not many from Kannon will be able to make it.
COT: Prayers for the men of Kannon and our families.