Category: Kannon

The Tango

AO: f3kannon Q: Sir Topham Hatt PAX: backdraft, Big Tuna, Grandmaster, Gunny, Loafer, Squid, The Burgh FNGs: None COUNT: 8 WARMUP: parking lot jig side step, run, quadrafelia up and down parking lines THE THANG: we picked things up and put them down. Mode on transportation for the timer was lunge walk, bear crawl and […]

The Usual!

AO: f3kannon Q: Big Country PAX: Big Country, Big Tuna, Grandmaster, Heisenberg_Kannon, Sir Topham Hatt, Squid, Voltron FNGs: None COUNT: 7 WARMUP: Usual warm up THE THANG: Ladder 1-15, The W and Mountain Climbers. MARY: Additional abs work and stretching ANNOUNCEMENTS: Christmas party this Friday. COT: Continue prayers for the pax.

Run Day!

AO: f3kannon Q: Big Country PAX: Big Country, Big Tuna, Grandmaster, look_me_up, Loafer, Sir Topham Hatt, Squid, The Burgh FNGs: None COUNT: 8 THE THANG: We ran, Main, Ridge, down past AL Brown, then hit the inner loop. MARY: Stretching ANNOUNCEMENTS: Christmas party this Friday COT: Prayers for the pax

Frank Reich, Stairs and Shoulders Are Going to Hurt Tomorrow

AO: f3kannon Q: Gunny PAX: backdraft, Big Tuna, Cupid, Grandmaster, Gunny, The Burgh FNGs: None COUNT: 6 WARMUP: SSH IST Windmill BSN Mountain Climber THE THANG: 6 exercises, 20 reps each exercise on each floor up to 5th floor. 6 trips up with Kettlebell Exercises: Curls Skull Crushers Merkins Halos Kettle Swings Kore Killers MARY: […]