Me, You and The Shoe (and don’t forget the Coupon)!
All Kannon BackblastsMarch 21st, 2025
AO: f3kannon
Q: Big Tuna
PAX: Cupid, Grandmaster, Sir Topham Hatt, SpongeBob
FNGs: None
COUNT: 5
WARMUP: We gathered in the windy, chilly gloom and headed out for the warm-up. Included SSH, windmills, hillbillies, arm circles, etc. and moved onto our 1st stop on the horseshoe.
THE THANG: Sponge Bob located us at the first building and joined in we did chair presses/chair dips, wall sits/air presses, Mike Tysons/donkey kicks, rotating mericans on the steps (40 total). We continued out on the horseshoe for lunges to the first tree and traveled past the first 7 trees for 10 mericans at each. Next exercise was WWII’s (5x) stopping at next 5 trees. Then we bear crawled down two trees and stopped for 30 mericans. Last exercise was burpees (5x) at next 7 trees which took us down to the corner. We ventured out of the shoe for some coupon work at the stadium gate – thrusters (40x), curls (30x), b/o rows (20x) and skull crushers (10x). Short rifle carry with coupons and return them to the pile. Indian run to the next building for final 20 mericans (total qty – 200) and Mary!
MARY: LBC’s, Flutter Kicks, Freddy Mercuries, Box Cutters, Pretzel Stick Crunches. It’s 6:13 – time to head back to the start.
ANNOUNCEMENTS: Upcoming KTown 5K’s and remember to sign up for a Q. Reminder that it’s free and peer led in a rotating fashion!
COT: GM closed us out and prayers were lifted up. Thanks for coming out and getting your daily dose of mericans knocked out! Always an honor to lead this group!
Q: Big Tuna
PAX: Cupid, Grandmaster, Sir Topham Hatt, SpongeBob
FNGs: None
COUNT: 5
WARMUP: We gathered in the windy, chilly gloom and headed out for the warm-up. Included SSH, windmills, hillbillies, arm circles, etc. and moved onto our 1st stop on the horseshoe.
THE THANG: Sponge Bob located us at the first building and joined in we did chair presses/chair dips, wall sits/air presses, Mike Tysons/donkey kicks, rotating mericans on the steps (40 total). We continued out on the horseshoe for lunges to the first tree and traveled past the first 7 trees for 10 mericans at each. Next exercise was WWII’s (5x) stopping at next 5 trees. Then we bear crawled down two trees and stopped for 30 mericans. Last exercise was burpees (5x) at next 7 trees which took us down to the corner. We ventured out of the shoe for some coupon work at the stadium gate – thrusters (40x), curls (30x), b/o rows (20x) and skull crushers (10x). Short rifle carry with coupons and return them to the pile. Indian run to the next building for final 20 mericans (total qty – 200) and Mary!
MARY: LBC’s, Flutter Kicks, Freddy Mercuries, Box Cutters, Pretzel Stick Crunches. It’s 6:13 – time to head back to the start.
ANNOUNCEMENTS: Upcoming KTown 5K’s and remember to sign up for a Q. Reminder that it’s free and peer led in a rotating fashion!
COT: GM closed us out and prayers were lifted up. Thanks for coming out and getting your daily dose of mericans knocked out! Always an honor to lead this group!
#F3Kannon, Cupid, Grandmaster, Sir Topham Hatt, SpongeBob