Tag: #F3Kannon

all the X’s

AO: F3Kannon Q: backdraft PAX: Cupid, Loafer, Squid, Sir Topham Hatt, Grandmaster, ChopSaw, Gunny, Risky Business, backdraft, The Burgh, look_me_up, Heisenberg_Kannon FNGs: None COUNT: 12 dud somebody say run? did somebody say chilly? did somebody say where’s @grandmaster? late who cares? @loafer in tow! WARMUP: pre run for the strong! THE THANG: I think we […]

A ladder for BC followed by a little competition

AO: F3Kannon Q: Risky Business PAX: backdraft, Big Country, ChopSaw, Grandmaster, schnitzel, Sir Topham Hatt, Squid FNGs: None COUNT: 8 WARMUP: SSH’s, IST’s, BSN’s and Arm Circles THE THANG: Pax started with a 20-2 ladder (merkins-squats), then did a core session which involved 30 IC Freddie Mercs, 30 IC Flutter Kicks, 30 WWII’s, 30 IC […]

That Blind Melon song

AO: F3Kannon Q: Shooter PAX: The Big Show, Heisenberg_Kannon, backdraft, Grandmaster, Cupid, Shooter, ChopSaw, Squid, Big Tuna, None FNGs: 1 None COUNT: 9 WARMUP: No rain, we mosey to the Veterans memorial for SSH (20), Toy Soldiers (15), Hillbillies (10), Low Slow Squats (5) THE THANG: – Mosey to Dale. 4 wall exercises (step-ups,dercans,dips,incline mercs) […]

Leg day

AO: F3Kannon Q: The Burgh PAX: The Burgh, Big Country, Squid, Grandmaster, Big Tuna, Heisenberg_Kannon FNGs: None COUNT: 6 WARMUP: Top of the deck THE THANG: lunges, reverse Indian run, step ups, stadium stairs MARY: ANNOUNCEMENTS: COT: prayers for loss of family members over the last few weeks. Also prayers for situations at work.

Hump Day!

AO: F3Kannon Q: Big Country, schnitzel PAX: Squid, Big Tuna, backdraft, Big Country, The Burgh, Risky Business, Heisenberg_Kannon, Grandmaster, 0 , 0 FNGs: 1 0 COUNT: 9 WARMUP: SSH’s, plank jacks, windmills, arms circles. THE THANG: various exercises near the parking deck. Plank Jacks, Core Killers, Dips, and LBC’s. Start with 5 and work your […]

Escape from the Parking Deck

AO: F3Kannon Q: Cupid PAX: The Burgh, backdraft, Cupid, Squid, ChopSaw, Big Tuna FNGs: None COUNT: 6 WARMUP:   Scurry to top of deck with favorite weight THE THANG:  12 reps at each stair of each deck – accumulating as you go: Curls Merks Squats KGBs Calf raise (ic) Wall hammie Lat row Skull crusher […]