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 […]
AO: F3Kannon Q: Squid PAX: Squid, Grandmaster, Heisenberg_Kannon, Greg FNGs: 1 Greg COUNT: 4 WARMUP: We Ran THE THANG: Some got 6, Some got 7 MARY: Talked about running ANNOUNCEMENTS: A Run is coming up COT: Lord help us to run more!
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) […]
AO: F3Kannon Q: Big Country PAX: backdraft, Big Country, Big Tuna, ChopSaw, Cupid, Gunny, Heisenberg_Kannon, schnitzel, Sir Topham Hatt, Squid, The Burgh FNGs: None COUNT: 11 The rain held off and we ran the inner loop, instead of doing the greenway. COT: Continued prayers for the pax going through things.
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.
AO: F3Kannon Q: Grandmaster PAX: The Big Show, Big Tuna, Hurdle, Risky Business, Gunny, backdraft, Heisenberg_Kannon, Squid, Java, The Burgh FNGs: None COUNT: 11 WARMUP: The typical but best warmup set 20 SSHs, 15 ISTs, 10 BSNs, 5 Burpees OYO, ARM CIRCLES THE THANG: The Prostitute Station 1: 5 Burpees Station 2: 10 Mericans Station […]
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 […]
AO: F3Kannon Q: Gunny PAX: The Big Show, backdraft, Big Tuna, Grandmaster, Gunny, Heisenberg_Kannon, Hurdle, Risky Business, schnitzel, Sir Topham Hatt, Squid, The Burgh FNGs: None COUNT: 12 WARMUP: SSH x 20IC IST x 15IC Windmills x 15IC BSN x 10IC THE THANG: 1st round – Partner up: partner 1 runs to light post, partner […]
AO: F3Kannon Q: Big Country PAX: Big Country, Grandmaster, Gunny, Risky Business, backdraft, Squid, The Burgh, Big Tuna, Heisenberg_Kannon, Hurdle, Look me up , 0 FNGs: 1 0 COUNT: 11 WARMUP: SSH’s, Windmills, Hillbillies, BSN’s THE THANG: 4 corners- Shoulder Taps, V ups, Mountain Climbers, WWII’s. Start with 5 and work your way up to […]
AO: F3Kannon Q: Big Tuna PAX: Squid, Grandmaster, Heisenberg_Kannon, Loafer FNGs: None COUNT: 5 WARMUP: Low Slow Squats, Windmills, Toy Soldiers, Low Slow Merkins, Shoulder Taps, Arm Circles – forward/reverse (each exercise – IC, x10) THE THANG: We did 3 rounds of weighted 11’s in the lower enclosed area of parking deck o 1st round […]