Category: Kannon

Tour of Kannapolis

AO: F3Kannon Q: Squid PAX: Big Tuna, Cupid, Squid, Gunny, Grandmaster, The Burgh, trickdaddy FNGs: None COUNT: 7 WARMUP: Ran to Military Circle, 20 SSH, 15 Windmills, 15 BSN, Arm Circles. THE THANG: Ran to Dale, 60 Step ups and run the Dale circle, Ran to Squids new townhouse and did 25 Monkey humpers, Ran […]

Learning to Count with Partners

AO: F3Kannon Q: The Big Show PAX: Sir Topham Hatt, The Burgh, backdraft, Heisenberg_Kannon, Big Tuna, Risky Business, Big Country, ChopSaw, trickdaddy, Spud FNGs: None COUNT: 11 WARMUP: Side Straddle Hops, ISTs, BSNs, Windmills, and arm circles THE THANG: mosey to the corner of chestnut and wellness. Partner up. Make it to 200 reps combined. […]

No pain, no gain

AO: F3Kannon Q: Risky Business PAX: backdraft, Heisenberg_Kannon, Cupid, Big Tuna, The Big Show, The Burgh, ChopSaw, Squid, @Voltron FNGs: None COUNT: 10 WARMUP: Run to the top of the deck. Started with the Motivator, ISTs IC, BSNs, Arm Circles THE THANG: Started at the bottom of the deck. Exercises at each turn for a […]

Return of IPC

AO: F3Kannon Q: Big Tuna PAX: Squid, Loafer, Ricochet FNGs: None COUNT: 4 WARMUP: SSH, Low Slow Squats, Windmills, Merkins THE THANG: Head over to the first level of the parking deck with weights in hand and music ready to rock! 5 rounds of 5 stations are set up in starfish configuration: Front Raises (x10), […]

Look me up those Hills!

AO: F3Kannon Q: Squid PAX: Cupid, Loafer, Big Tuna, Sir Topham Hatt, ChopSaw, look_me_up, Squid, trickdaddy FNGs: None COUNT: 8 THE THANG: Ran the hills of K-Town and a very fast sprint down West Ave to Vance Street and back to Mary. Great push today Men! COT: Prayed for Loafer’s Mom

Dale Yeah!!

AO: F3Kannon Q: The Burgh PAX: The Burgh, Risky Business, Grandmaster, Gunny, Sir Topham Hatt, schnitzel FNGs: None COUNT: 6 WARMUP: At the Memorial THE THANG: Dale Yeah! Apollo Onos, low flutters, step ups and Freddie Mercs with some burpees mixed in. MARY: More Abs ANNOUNCEMENTS: none COT: Be there for those not attending.

Sustain the Pain!

AO: F3Kannon Q: Big Country PAX: backdraft, Big Country, ChopSaw, Cupid, Grandmaster, schnitzel, Sir Topham Hatt, Squid, The Burgh, Risky Business, Voltron FNGs: None COUNT: 11 WARMUP: 50 SSH, 20 Plank Jacks, 25 mountain climber’s, Arm circles, 5 Burpee’s THE THANG: Ladder 1-15, Squat Thrust and Mountain Climbers, Jump Squat in the middle, Sprints MARY: […]

Stretch the Ole Gronin!

AO: F3Kannon Q: Squid PAX: Loafer, backdraft, Grandmaster, ChopSaw, Squid, Evan, Levi FNGs: 2 Evan, Levi COUNT: 7 WARMUP: Usual warmup-SSH, Windmill, BSN, Hillbilly, & Plank Jumps. THE THANG: Kettlebell work 3-3 sets of 10-Curls, Overhead Press, skull crushers, squat, lunge, side lunge, bench press, LBC, plank rotations, shoulder taps, merkins, upright row, lawnmower pulls, […]

Iron Dale Challenge

Who needs an Iron Pax challenge when the men of Kannon have the Iron Dale Challenge! 8 pax braved the nippley gloom to turn laps around the Intimidator. The Burgh, The Big Show, The Big Tuna, The Risky Business, The Backdraft, The Chopsaw, The Ricochet, and The Sir Topham Hatt.  Here’s how it went down. […]