AO: f3kannon Q: Sir Topham Hatt PAX: ChopSaw, Grandmaster, backdraft, Big Tuna, The Burgh, Squid, Cupid, firechicken, Gunny, look_me_up, Risky Business, Sir Topham Hatt, schnitzel, Reboot FNGs: None COUNT: 12 + 2 slackers The Q made a challenge to get a few extras to come out for his final day as MQ and it was […]
Tag: Gunny
your
AO: f3kannon Q: backdraft PAX: Squid, ChopSaw, Grandmaster, Cupid, backdraft, Sir Topham Hatt, Gunny, schnitzel, Big Tuna, Gazelle, David FNGs: 1 David COUNT: 11 WARMUP: pre run for real Men! THE THANG: The Reigning Master MECA Troll hasn’t flexed his Muscle as of late but a lonely traveler decided to Step to Me Yesterday and […]
Love me Cinder Love me Sweet!
AO: f3kannon Q: Squid PAX: Squid, Big Tuna, Sir Topham Hatt, backdraft, Gunny, FNG James, FNG Mike FNGs: 2 FNG James, FNG Mike COUNT: 7 WARMUP: Same ole Warmup! THE THANG: Grab a partner and a cinder block and do 100 of each exercise while the other partner runs from Mary to Main Street and […]
Early Resolutions
AO: f3kannon Q: The Burgh PAX: ChopSaw, look_me_up, Risky Business, The Burgh, Loafer, Gunny FNGs: None COUNT: 6 WARMUP: in your car THE THANG: get to Elm and Goldston then make your way to Vance then finish it up with a trip up the parking deck ramps. MARY: ANNOUNCEMENTS: COT: prayers during the holiday time. […]
Follow Big Country to the Park
AO: f3kannon Q: Big Country PAX: Squid, backdraft, Grandmaster, The Burgh, ChopSaw, Gunny, Big Country, SpongeBob FNGs: None COUNT: 8 WARMUP: Start running! THE THANG: Run the outer loop taking a detour through the park. Two ruckers went on a ruck. Grandmaster planted the flag! MARY: Yes we all got back even backdraft aka Father […]
1000 (ish) Reps and Christmas Music – Classic Rock Version
AO: f3kannon Q: Big Tuna PAX: Grandmaster, Gunny, Squid, backdraft, The Burgh, Loafer FNGs: None COUNT: 7 WARMUP: Started with dynamic stretching up and down the ramp with toy soldiers, over the gate, quadraphelia, high knees and then back to the start for typical warm-up with SSH, arm circles, mericans, windmills, etc. THE THANG: YHC […]
Squid’s Shangri-La
AO: f3kannon Q: Squid PAX: Squid, Gunny, schnitzel, Grandmaster, backdraft FNGs: None COUNT: 5 WARMUP: Same ole warmup in front of town hall THE THANG: Shangri-La with 4 respects and a war baby! MARY: Yes we got back ANNOUNCEMENTS: Christmas Party Dec 13th COT: Prayed for the men of F3.
Let’s get PUMPED!
AO: f3kannon Q: Squid PAX: backdraft, Grandmaster, Squid, Big Tuna, ChopSaw, Cupid, Gunny, Big Country, look_me_up, Loafer, dingo, Heisenberg_Kannon FNGs: None COUNT: 12 WARMUP: You know the route! Let’s go! GREAT DAY TO BE ALIVE. Let’s get excited! THE THANG: Run the Hills of Kannapolis! MARY: Stretch ANNOUNCEMENTS: Christmas Party Friday Dec. 13th at Kingpin […]
Reboot’s “First Time” Q
AO: f3kannon Q: Reboot PAX: backdraft, Big Country, ChopSaw, Cupid, Gunny, Heisenberg_Kannon, Reboot, Sir Topham Hatt, Squid FNGs: None COUNT: 9 WARMUP: Usual warm up THE THANG: Cold morning!!! Runners did their thing. Ruckers did theirs. MARY: Stretching ANNOUNCEMENTS: Christmas Party on December 13th, Mt. Afton Challenge January 18th, sign up or contribute. COT: Prayers […]
Bell Bustin’
AO: f3kannon Q: Grandmaster PAX: Gunny, Loafer, Squid FNGs: None COUNT: 4 WARMUP: Normal stuff. THE THANG: 4 Sets, 8 Rounds, 45s on and 15s off. I min rest between sets. Upright row Military press Curls Tricep extension Bent over row Dead lift Squat Calf Raise MARY: Various Abs ANNOUNCEMENTS: Sir Topem is taking the […]