AO: F3Kannon Q: Big Country PAX: Big Country, Big Tuna, Grandmaster, Gunny, Heisenberg_Kannon, Risky Business, Squid FNGs: None COUNT: 7 WARMUP: We did THE THANG: 3 exercises, then run a lap around the train station loop. MARY: abs exercises and stretching COT: Prayers for the pax doing the P200.
AO: F3Kannon Q: Cupid PAX: backdraft, Squid, Cupid FNGs: None COUNT: 3 WARMUP: SSH X 30 ISTs x 20 BSNs x 10 THE THANG: Super slow sets – 16 sec/rep; 5 rrps Curls Merks Skull crushers Squats Calf raise Lay rows Sit-ups
AO: F3Kannon Q: Grandmaster PAX: Squid, backdraft, Grandmaster, The Burgh FNGs: None COUNT: 4 WARMUP: Mosey to face off honor for the standard warmup THE THANG: Mosey to Dale for People’s Q. Call an exercise, run a lap while the other guys do it. Nobody called burpees so no lives were lost. Mosey to the […]
AO: F3Kannon Q: Big Country PAX: Big Country, Big Tuna, ChopSaw, Cupid, Grandmaster, Risky Business, Squid, The Burgh FNGs: None COUNT: 8 WARMUP: We did THE THANG: A ladder of course! 😂 1-15 Plank jacks and WWII’s MARY: Various abs exercises and stretching ANNOUNCEMENTS: COT: Prayers for the pax doing the Palmetto 200.
AO: F3Kannon Q: Gunny PAX: backdraft, Gunny, Squid FNGs: None COUNT: 3 WARMUP: SS x 20IC IST x 15IC Windmills x 15IC BSN x 10IC THE THANG: Pick stuff up MARY: ANNOUNCEMENTS: COT:
AO: F3Kannon Q: backdraft PAX: Cupid, Sir Topham Hatt, Grandmaster, backdraft, Gunny, trickdaddy, Loafer, The Burgh, ChopSaw, Big Country, r2d2, stash FNGs: None COUNT: 12 hey hey guess what day? somebody say RUN? poor passporters had no idea about the X’s but now they do rolling in on 2 wheels like @chickenstrip! doubt remained at […]
AO: F3Kannon Q: Big Tuna PAX: The Burgh, Cupid, backdraft, trickdaddy FNGs: None COUNT: 5 WARMUP: Mosey over to the newly named “Big Tuna” parking lot for: SSH, Windmills, BDSN’s, Low Slow Squats, Arm Circles, Plank Jacks, Tempo Merkins (all exercises in IC) with a very chatty group filled with lots of mumblechatter to start […]
AO: F3Kannon Q: SugarF3 PAX: The Burgh, schnitzel, Big Tuna, Heisenberg_Kannon, Snowsuit, SugarF3 FNGs: None COUNT: 6 Since YHC had some overnight intestinal issues, I decided to lead something on level 1 of the parking deck with a little less running as well as something “close to cover” so to speak. Sooooooo, Deck of Death […]
AO: F3Kannon Q: Heisenberg_Kannon PAX: Squid, Snowman, Heisenberg_Kannon FNGs: None COUNT: 3 WARMUP: n/a THE THANG: run, run, run MARY: ANNOUNCEMENTS: COT:
AO: F3Kannon Q: Sir Topham Hatt PAX: Big Country, Big Tuna, Cupid, Gunny, Risky Business, Sir Topham Hatt, Squid, The Burgh, Heisenberg_Kannon FNGs: None COUNT: 9 WARMUP: SSH, Windmills, Plankjacks, mtn climbers, BSN and hillbillies all 10 count THE THANG: 10 is the number. First round 10 wall climbs, 10 wall toy soldiers, 10 dips […]