Category: Kannon

Wheel of pain

AO: f3kannon Q: The Burgh PAX: Big Tuna, schnitzel, Gunny, Grandmaster, Loafer, Squid, Reboot, The Burgh FNGs: None COUNT: 8 WARMUP: sidestraddle hops and various warmup exercises THE THANG: 15 reps with weight then shift clockwise for another 15. Continue shifting until back at your starting weight. Continue with a new exercise. MARY: everyone loved […]

Run or ruck!

AO: f3kannon Q: Big Country PAX: Big Country, Big Tuna, ChopSaw, Cupid, Grandmaster, Gunny, Heisenberg_Kannon, Loafer, look_me_up, Risky Business, Sir Topham Hatt, Squid, The Burgh FNGs: None COUNT: 13 THE THANG: We ran Ridge, Main, and the inner loop. ANNOUNCEMENTS: Please sign up to Q this week. COT: Praise for the warm weather, and prayers […]

Plan B

AO: f3kannon Q: Grandmaster PAX: Snowman, Steel Cannon, Grandmaster FNGs: None COUNT: 3 WARMUP: 20 SSH, 15 IST, 10 BSN, 5 Burpees OYO THE THANG: Mosey to Dale for reps and laps: Incline merkins, step ups and LBCs x5, lap, x10, lap, x15, lap Decline merkins, squats and RBCs x5, lap, x10, lap, x15, lap […]