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 […]
Tag: Fix-A-Flat
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, […]
Christmas in July
AO: Kannon Q: ChopSaw , PAX: Fix A Flat, look_me_up, The Closer, The Burgh, Grandmaster, Stewie, ChopSaw, RealFeel, Olaf FNGs: COUNT: 9 WARMUP: Usual SSH’s, Hillbillies, IST, Low slow squats, Arm circles, etc… THE THANG: Everyone’s favorite place to get beat down is the cheese grater lot! Round 1: 20 Squats, 20 lunges (10 each […]
Kannonball Run
AO: Kannon Q: ChopSaw , PAX: RealFeel, The Burgh, look_me_up, ChopSaw, The Closer, The Temp, Fix A Flat, SouthSide, Grandmaster, The Tool, Olaf FNGs: COUNT: 11 WARMUP: Ran our mouths THE THANG: Ruckers did they thing. Runners ran to Rose via Jackson Park. We hit the side streets up to Ridge and back down to […]
We Need Moe Cindy!
AO: Kannon Q: Squid , PAX: Stewie, Fix A Flat, Katniss, schnitzel, Grandmaster, Squid, The Closer, ChopSaw, Sir Topham Hatt, Adam FNGs: 1 Adam COUNT: 10 WARMUP: Grab a Cinder block and a partner and let’s run behind the power plant. Circle Up! Same Ole Warm up. THE THANG: One partner does the exercise while […]
Kannonball Run
AO: Kannon Q: ChopSaw , PAX: Katy Perry (KP), Stewie, Fix A Flat, Grandmaster, ChopSaw, The Burgh, Squid, Katniss FNGs: COUNT: 8 WARMUP: Avoided the fuzz THE THANG: Ruckers rucked. Runners were able to get a good lap around the inner loop for warm up. Came back to the parking deck to commence the real […]
Untimed Army PFT regiment
AO: Kannon Q: schnitzel , PAX: Katniss, Fix A Flat, Katy Perry (KP), Grandmaster, ChopSaw, Teller, schnitzel FNGs: None COUNT: 7 Very heavy air this morning. At 0530, time to move, create some air movement. WARMUP: Mosey to veteran/military circle. SSH + BSNs, + Windmill + ISTs Merkins + Mtn Climbers Hillbilly + Arm circles […]
Friday at Kannon
AO: Kannon Q: Squid , PAX: The Closer, Squid, schnitzel, SouthSide, Grandmaster, Katniss, Stewie, ChopSaw, The Burgh, Fix A Flat, Bug Bunny, Poptart Ortiz, Antman, Shadow, Fabio, Trevin FNGs: 1 Trevin COUNT: 16 WARMUP: Run to the Flag Circle in front of City Hall. Same Ole Warm-up! THE THANG: Run behind City Hall to Shangri […]
Run Day Fun Day!!
AO: Kannon Q: The Burgh , PAX: Katniss, ChopSaw, Fix A Flat, SouthSide, The Temp, Stewie, The Burgh, The Closer FNGs: None COUNT: 8 WARMUP: THE THANG: nice little route. Stewie made a pit stop but found us in the hills of kannapolis MARY: catch your breath ANNOUNCEMENTS: COT: prayers for the soon to be […]