Tag: Grandmaster

What do you want to do? I don’t know, what do you want to do?

AO: F3Kannon Q: Grandmaster PAX: Squid, backdraft, Grandmaster, The Burgh FNGs: None COUNT: 4 WARMUP: Mosey to face off honor for the standard warmup THE THANG: Mosey to Dale for People’s Q. Call an exercise, run a lap while the other guys do it. Nobody called burpees so no lives were lost. Mosey to the […]

X factor!

AO: F3Kannon Q: backdraft PAX: Cupid, Sir Topham Hatt, Grandmaster, backdraft, Gunny, trickdaddy, Loafer, The Burgh, ChopSaw, Big Country, r2d2, stash FNGs: None COUNT: 12 hey hey guess what day? somebody say RUN? poor passporters had no idea about the X’s but now they do rolling in on 2 wheels like @chickenstrip! doubt remained at […]

Damn Squid! It’s raining!

AO: F3Kannon Q: Squid PAX: Squid, Grandmaster, The Burgh, Gunny, Heisenberg_Kannon FNGs: None COUNT: 5 WARMUP: Let’s run to Rowan College, same ole warm up! It’s raining back to the deck! THE THANG: Do a core exercise, run to the 5th floor, do a leg exercise, back down to the 1st floor, rinse and repeat […]

Ladder Complete!

AO: F3Kannon Q: Big Country PAX: Big Country, Grandmaster, Heisenberg_Kannon, Risky Business, Sir Topham Hatt, Squid, The Burgh FNGs: None COUNT: 7 WARMUP: SSH’s, windmills, plank jacks, mountain climbers, hillbillies. THE THANG: Ladder 15-1, V ups and shoulder taps. MARY: The W, Hello Dollies, Flutter kicks, Broga ANNOUNCEMENTS: None COT: Prayers for the pax and […]

Loop the poop

AO: F3Kannon Q: The Big Show PAX: Sir Topham Hatt, Gunny, Squid, backdraft, The Burgh, Cupid, Grandmaster, Risky Business, The Big Show FNGs: None COUNT: 9 WARMUP: mosey half a mile. SSH, Arm Circles, Windmills, ISTs. THE THANG: loop the loop. Every half mile has a pain station. Pain stations were 15 merkins, 25 squats, […]

President’s Day Some Excuses

AO: F3Kannon Q: backdraft, Squid PAX: backdraft, Squid, Cupid, The Burgh, Grandmaster, Loafer, look_me_up, ChopSaw, Risky Business FNGs: None COUNT: 9 WARMUP: Ran to the top of the deck and back down THE THANG: Ran the fingers of Kannapolis, Suicides on Vance street, Indian Run back to Mary. 4 to 5 miles for most MARY: […]

The rain did not stay away

AO: F3Kannon Q: Risky Business PAX: backdraft, firechicken, Grandmaster, Gunny, Heisenberg_Kannon, Loafer, look_me_up, schnitzel, The Big Show, The Burgh FNGs: None COUNT: 11 WARMUP: Mosey to 3rd floor of the deck for SSHs, Windmills, Hillbillys and BSNs THE THANG: Back to ground floor. Death by core. 5 exercises performed, 1 at each turn of the […]

Hump Day Beatdown

AO: F3Kannon Q: Big Country PAX: Cupid, Grandmaster, Heisenberg_Kannon, Big Country, Big Tuna, Risky Business, The Big Show, backdraft, The Burgh FNGs: None COUNT: 9 WARMUP: SSH’s, Windmills, BSN’s, Plankjacks. THE THANG: Ladder 1-15, LBC’s and Squat Thrusts. Additional exercises, Mountain Climbers. MARY: Holly Dollies, Flutter Kicks, and Stretching. ANNOUNCEMENTS: Convergence field day at Kannon […]