Category: Kannon

Run or Ruck!

AO: f3kannon Q: Big Country PAX: look_me_up, The Burgh, Gunny, Loafer, ChopSaw, backdraft, Big Country, Grandmaster, trickdaddy FNGs: None COUNT: 9 THE THANG: 6 runners and 3 ruckers. We ran Ridge and Main, then hit the inner loop. ANNOUNCEMENTS: Christmas party is December 8th, and the Mt. Afton Challenge is Saturday, January 13th. COT: Praise […]

Around town, in a roundabout way

AO: f3kannon Q: schnitzel PAX: Squid, Grandmaster, Big Country, Gunny, Shooter, schnitzel FNGs: None COUNT: 6 Little chilly this morning, but beats 75 and humid. Abridged disclaimer, off on the mosey. WARMUP: To the flag in front of city hall: SSH x20 Windmill x10 Penny Pickers x10 IST x15 Merkins x10 Mtn Climbers x10 Plank […]

Six Pack!

AO: f3kannon Q: Big Country PAX: backdraft, Big Country, ChopSaw, Cupid, Grandmaster, Squid FNGs: None COUNT: 6 WARMUP: Usual warm up THE THANG: Abs, The W and LBC’s on one side of the horseshoe. Ladder, going up in increments of one each time. MARY: More abs and stretching ANNOUNCEMENTS: Christmas party is December 8th, Kingpin […]

Trick or Treat Tabata!

AO: f3kannon Q: Big Tuna PAX: schnitzel, Grandmaster, Loafer FNGs: None COUNT: 4 WARMUP: Typical warm-up which included SSH, Windmills, Mericans, Arm Circles, Toy Soldiers, High Knees, Butt Kickers, etc. THE THANG: Tabata workout (1 minute – 45 seconds of work and 15 seconds of rest) with 12 exercises included – 11 kettlebell based and […]

All you need is a picnic bench

AO: f3kannon Q: Cupid PAX: Cupid, Grandmaster FNGs: None COUNT: 2 WARMUP: Run to Baker’s Creek Park THE THANG: Pb curls 12x Pb squats 12x Pretzel crunches each side 24x 3 pb weaves Repeato 2x Pb milpress 12x Pb lbc 24x Pb calf raise 24x Repeato 2x Run back to flag MARY: No time ANNOUNCEMENTS: […]

Intervals and Stretching

AO: f3kannon Q: Big Country PAX: Big Country, Big Tuna, Cupid, Gunny, schnitzel, The Burgh, Shooter FNGs: None COUNT: 7 WARMUP: SSH’s, Plank jacks, Windmills, BSN’s, LBC’s THE THANG: Shoulder Taps and Hello Dollies on each end of the nutrition building parking lot. After shoulder taps we sprinted to the other side, after hello dollies, […]

This and that!

AO: f3kannon Q: Big Country PAX: Big Country, Big Tuna, Sir Topham Hatt, Squid, The Burgh FNGs: None COUNT: 5 WARMUP: Usual warm up THE THANG: Two exercises on the horseshoe, The W on one end, and mountain climbers on the other. MARY: Broga ANNOUNCEMENTS: December 8th is the Christmas Party COT: Prayers for the […]

With a little help from my friends

AO: f3kannon Q: Loafer PAX: Squid, Gunny, The Burgh, Big Tuna, ChopSaw FNGs: None COUNT: 6 WARMUP: side strattle hops, BSDs, arm circles THE THANG: Pax rotated calling out the exercise for each body part starting with arms, chest, back, and abs. Each exercise consisted 10 reps in a 4-count cadence. Finished each rotation with […]