AO: f3kannon Q: Big Country PAX: Big Country, Sir Topham Hatt, The Temp, Grandmaster, The Burgh, backdraft, ChopSaw, Squid, trickdaddy, Hurdle, Iron Swifty FNGs: None COUNT: 11 THE THANG: We ran the greenway up through village park. ANNOUNCEMENTS: Thirsty Thursday at the ballpark this week. COT: Prayers for the pax, and The Burgh daughter Lilly.
Tag: Hurdle
F to 3
AO: f3kannon Q: backdraft PAX: Loafer, Grandmaster, Sir Topham Hatt, Big Country, backdraft, ChopSaw, Cupid, The Burgh, Hurdle FNGs: None COUNT: 9 WARMUP: pre run for the BRAVE! THE THANG: mosey down main to F street return then to Vance for a suicide party then across tracks to 3rd street return and mosey to Mary […]
Thursday fun run
AO: f3kannon Q: Cupid PAX: ChopSaw, Squid, Reboot, Cupid, Hurdle FNGs: None COUNT: 5 THE THANG: running circuit: take main down to Vance, up West avenue back to parking deck, then run up to top of parking deck and back down. COT: pray for Nick and Fam: lymphatic cancer; for wisdom for Hurdle: career decision.
The loop, and a little bit!
AO: f3kannon Q: Big Country PAX: backdraft, Big Country, ChopSaw, Gunny, Hurdle, Loafer, look_me_up, Sir Topham Hatt, Squid, Kingsley Abgaeza – Spanky FNGs: 1 Kingsley Abgaeza – Spanky COUNT: 10 THE THANG: We ran the loop, down to the YMCA and back onto the loop. ANNOUNCEMENTS: We need a Q for Saturday COT: Prayers for […]
Iron Pax Challenge – Week 4 – @ Kannon
AO: f3kannon Q: Cupid PAX: schnitzel, Rawhide, Cupid, Hurdle, Squid, Big Tuna, The Burgh, Phat B, backdraft FNGs: None COUNT: 4 WARMUP: THE THANG: Look-It-Up… MARY: ANNOUNCEMENTS: COT:
Tabata is everyone’s favorite
AO: f3kannon Q: ChopSaw PAX: Spaz, Hurdle, Gunny, The Burgh, Loafer, crispychicken FNGs: None COUNT: 7 WARMUP: SSH’S IC, Plank Jack’s IC, Arm circles oyo, low slow squat THE THANG: Tabata 40 on 10 off. 1st Set: 5 movements. Press, pull overs, plank pulls, upright rows and curls @ 3 rounds. 2nd set: 5 movements. […]
Screw Jillian Michael’s
AO: f3kannon Q: Sir Topham Hatt PAX: Cupid, The Burgh, Gunny, Squid, Hurdle, schnitzel, Phat B FNGs: None COUNT: 8 WARMUP: OYO run, jumping jacks get at it! THE THANG: Round 1 – flying squires and WW3 – 40 of each. Every 5 minutes lunge walk 10 yards out and back. Round 2 block over […]
A Respectable Workout …and Hurdle ran
AO: f3kannon Q: Loafer PAX: Cupid, Loafer, Hurdle, 0 FNGs: 1 0 COUNT: 3 WARMUP: Stretching THE THANG: Shoulder Press x12, Upright Rowx12, TripcepExtx12, Curlsx12, Reverse Curls x12, Deadlift x12, Squatx12, LBCx12, Freddie Mercx12 MARY: ANNOUNCEMENTS: COT:Prayed for our time together that God has given us
Iron Pax Week 0
AO: f3kannon Q: Grandmaster PAX: CueBall, Hurdle, Phat B, Rawhide, Squid FNGs: None COUNT: 6 Watch the video. Modifying was done by some. Cupid did every rep completing the workout after COT. ANNOUNCEMENTS: 9/9/23 9/11 Memorial Stair Climb COT: Prayers for stronger and wiser pax.
B & B = Bells and Burpees!
AO: f3kannon Q: Big Tuna PAX: Grandmaster, Squid, Hurdle, Gunny, Loafer, schnitzel FNGs: None COUNT: 7 WARMUP: 6 pax grabbed their junk and headed over to the horse shoe while Hurdle headed out for his run. The pax were eager to find out what B&B was while we warmed up! THE THANG: 5 exercises / […]