Category: Kannon

Boozy baptist failure

AO: F3Kannon Q: The Big Show PAX: backdraft, Cupid, Heisenberg_Kannon, Risky Business, Sir Topham Hatt, Squid, ChopSaw FNGs: None COUNT: 8 WARMUP: 20 SSH, Arm Circles, 10 Windmills, 15 ISTs, 10 BSNs. THE THANG: a tour of k-town with pain stations till failure. Merkins, WWIIs, Puppet Masters, Dips, Calf raises, burpees, squats, Ws, flutter kicks, […]

Kannon Kombos

AO: F3Kannon Q: Grandmaster PAX: ChopSaw, Loafer, Gunny, SmithandWesson FNGs: None COUNT: 5 WARMUP: 20 SSH, 15 IST, 10 BSN THE THANG: 3 Rounds of 10 reps Lunge and curl, right side Lunge and curl, left side Squat and upright row Pullover and bench press Front fly and skull crusher Swing and bent over row […]

KungFlu Fighting

AO: F3Kannon Q: The Big Show PAX: backdraft, ChopSaw, Heisenberg_Kannon, Sir Topham Hatt, The Burgh, trickdaddy, Grandmaster, Cupid, look_me_up FNGs: None COUNT: 10 THE THANG: run to Walgreens then come back. Shoutout to Grandmaster making it all the way! ANNOUNCEMENTS: need a Q for tomorrow still. Potential bonfire at the Big Shows house Saturday. Details […]

Been too long

AO: The Mill QIC: Fire Chicken Pax: The Burgh, Phidip, Trick, Cupid, Heisenberg, Schnitzel, Risky (yes, risky)….then Loafer and then finally LMU 8 men which eventually became 10 men were greeted by a wonderfully foggy and muggy November morning for the following…mosey 3/4 mile to Veterans park for: warm-o-rama: SSH’s x 25 IC IST’s x […]

Wrappin’ up the week

AO: F3Kannon Q: Shooter PAX: SmithandWesson, Gunny, Heisenberg_Kannon, ChopSaw, Shooter FNGs: None COUNT: 5 WARMUP: Mosey to the Veteran’s memorial, 5 exercises THE THANG: -Head over to the side of the Swanee Theater for a set of wall exercises -Back side of the stadium for an ascending count of Mercans at each light pole -Over […]


AO: F3Kannon Q: Big Country PAX: Big Country, Big Tuna, Gunny, Heisenberg_Kannon, look_me_up, Risky Business, The Big Show, ChopSaw FNGs: None COUNT: 8 WARMUP: SSH’s, Windmills, BSN’s, Plank Jacks THE THANG: LBC’s, Reverse Crunches, Dips, Incline Merkins. MARY: Flutter Kicks, The W, and Pretzel crunches ANNOUNCEMENTS: COT: Prayers for Gunny’s family