Category: Kannon

Black Friday – Time to Rise and Grind!

AO: F3Kannon Q: Big Tuna PAX: Heisenberg_Kannon, Grandmaster, schnitzel FNGs: None COUNT: 4 WARMUP: Head over to the deck for following exercises: SSH (x20, IC) BLIMPS (Burpees – x10, Lunges – x10, each leg, Inch Worm Merkins – x10, Mountain Climbers – x10, Plank Jacks – x20, Sumo Squats – x10) THE THANG: Start at […]

Pre-Thanksgiving Beatdown

AO: F3Kannon Q: Big Country PAX: backdraft, Big Country, Big Tuna, Cupid, Grandmaster, Heisenberg_Kannon, schnitzel, Squid FNGs: None COUNT: 8 WARMUP: plank jacks, windmills, IST’s, BSN’s, SSH’s THE THANG: Mosey to the RCCC parking lot. Exercises in each of the 4 corners, shoulder taps, V-ups, mountain climbers, WWII’s MARY: More SSH’s, the W, Hello Dollie’s […]

Damn when will winter get here?

AO: F3Kannon Q: The Burgh PAX: The Burgh, backdraft, Big Country, Big Tuna, ChopSaw, Cupid, Grandmaster, Heisenberg_Kannon, look_me_up, Risky Business, Sir Topham Hatt, Squid, trickdaddy FNGs: None COUNT: 13 WARMUP: In Car then 5 side straddle hops THE THANG: 5 miles around the loop and through village park MARY: ANNOUNCEMENTS: prayers for Heisenberg’s daughter and […]

Working the corners in Kannon

AO: F3Kannon Q: Squid PAX: Big Tuna, Cupid, backdraft, Risky Business, Sir Topham Hatt, Big Country, firechicken, Squid, schnitzel, Grandmaster FNGs: None COUNT: 10 WARMUP: Run Fast to Vet Memorial… SSH, Merkins, Plank Jacks, Mountain climbers, Hillbillies, Windmill, IST, BSN or BWN, Arm Circles. Are you Warm? THE THANG: Work the four corners of Kannon […]

Its not too late for Muscle Beach!

AO: F3Kannon Q: Big Tuna PAX: Grandmaster, Squid, ChopSaw, Loafer FNGs: None COUNT: 5 WARMUP: SSH, Low Slow Squats, Windmills, Merkins, Plank Jacks, Arm Circles THE THANG: Bring your bell to the top of the parking deck for: Part 1: Bell Burpee (x5), Front Raise (x10), Goblet Squat (x15), Tricep Extension (x20), KB Swings (x25), […]

The return of the cold! 🥶

AO: F3Kannon Q: Big Country PAX: backdraft, Big Country, Big Tuna, ChopSaw, Cupid, Grandmaster, Loafer, Risky Business, Sir Topham Hatt, Squid, The Burgh, trickdaddy FNGs: None COUNT: 12 WARMUP: THE THANG: We ran Ridge, Main Street, and the inner loop. MARY: ANNOUNCEMENTS: COT: Prayers for Tyland and family. He suffered a bad hit in a […]