AO: Kannon Q: Big Country , PAX: schnitzel, ChopSaw, Copay, Katniss, Big Country, Olaf , John Cassidy FNGs: 1 John Cassidy COUNT: 7 WARMUP: Usual warm up and stretching THE THANG: 4 exercises, V ups, WWII’s, plank jacks, mountain climbers. We started with 5 of each exercise, then run a lap up the hill through […]
Tag: Copay
Kannon- parking lot blues
AO: Kannon Q: schnitzel , PAX: ChopSaw, schnitzel, The Burgh, Squid, Katniss, Sir Topham Hatt, RealFeel, Copay, Olaf, Jesse FNGs: 1 Jesse COUNT: 10 Cooler weather is welcome relief. Disclaimer given before the FNG arrived, but time to go. WARMUP: Mosey to the lot for SSH, Windmill, BSNs, IST, Merkins, calf stretch, Mtn Climbers THE […]
The Ridge Runner Quad-Burner 3.38
AO: Kannon Q: Copay , PAX: Copay, The Burgh, Katniss, Big Country, Stewie, look_me_up, Grandmaster, RealFeel, The Temp, Fix A Flat, Squid, ChopSaw, Olaf, 2 FNGs: 1 2 COUNT: 15 WARMUP: On your own THE THANG: Ran 3.38 mile loop. Down Main st, left on Dale, back to Mary MARY: Corner of N Research Campus […]
Friday Fun Day
AO: Kannon Q: The Burgh , PAX: Copay, The Burgh, Katniss, schnitzel, Squid, Olaf FNGs: None COUNT: 6 WARMUP: mosey to our old corner. THE THANG: tackled a newly opened street with some jump rope, some running, Peter Parkers, squats and dips. MARY: brief stretching. ANNOUNCEMENTS: praying for Taylor and the family. COT: missing some […]
Kannonball Run
AO: Kannon Q: Copay , PAX: The Temp, Squid, Copay, Big Country, The Burgh, ChopSaw, The Closer, Olaf FNGs: None COUNT: 7 WARMUP: On your own THE THANG: Did an Indian style run around the horseshoe. 4 cones denoted when the back runner sprinted to the front in what felt like the Amazon Rainforest. 75 […]
Train Station Boogie!
AO: Kannon Q: Big Country , PAX: The Tool, The Burgh, Big Country, Copay, Olaf FNGs: None COUNT: 5 WARMUP: Usual warm up THE THANG: Ladder 1-15, plank jacks and LBC’s, additional ab exercise – Hello Dollie’s. MARY: Stretching COT: Prayers for Olaf’s daughter and Franco. Also, prayers for all kids back at school.
Kannon
AO: Kannon Q: look_me_up , PAX: ChopSaw, schnitzel, The Burgh, Copay, look_me_up, Teller, Stewie, Sir Topham Hatt, Olaf FNGs: None COUNT: 9 WARMUP: mid/base/normal except we did 3 rounds both types of circle Merk. THE THANG: parking lot with the massive hill right in the middle. Burpees at the start. Start with 2 and add […]
Kannonball Run
AO: Kannon Q: Copay , PAX: Katniss, ChopSaw, Fix A Flat, The Burgh, Copay, The Tool, Olaf FNGs: None COUNT: 7 WARMUP: On your own THE THANG: Ran down the greenway and around the merry-go-round and back up 3 to Mary MARY: Where it always is ANNOUNCEMENTS: Prayers for everyone starting school in the next […]
Kannon – Fridays Are For Diamonds!
AO: Kannon Q: Big Tuna , PAX: Katniss, Squid, Big Tuna, Fix A Flat, schnitzel, The Burgh, Stewie, Teller, Copay, Olaf FNGs: None COUNT: 11 WARMUP: Wait for 5:30 AM and then review core principles – FOOPE and mission statement before heading out for typical warm-up (IC, 10X – exercises included SSH, windmills, squats, hillbillies, […]
Main and Ridge
AO: Kannon Q: Big Country , PAX: Katniss, Copay, Katy Perry (KP), Squid, Big Country, The Closer, The Burgh, The Tool, Grandmaster, The Temp, Olaf FNGs: None COUNT: 11 THE THANG: We ran Main, Ridge, and the inner loop. COT: Continued prayers for Taylor, and praise for Copays move.