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F3 MeCa | May 12, 2021

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F3Kannon – Peter Panda Dance

May 4, 2021 |

Tuesday-WeightDay Circle up and do reps on my command… …(same old exercises) … blah blah blah!!

how to change this up

This time we choreograph a set of moves. Low count, but don’t stop the dance until time for mary … Read More

F3Kannon – All ladders, all the time – The Ladder Channel

April 27, 2021 |

Another Tuesday-WeightDay event. What to do to make it different… Howzabout using ladders to the usual boring meal of pain into something your beloved pax will remember with relish?

COP – Nope. Straight to tha THANG.

Tha THANG! 10 sets … Read More

F3-Kannon – F3’s largest Gloom Dial Ever?

April 24, 2021 |

Is this the finally last cold morning in spring? Man I am ready for the > 60’s+ mornings. Gotta get te pax moving to stay warm. Afterall it’s all about making them feel comfortable… 7 pax posted to an overcast … Read More

F3Kannon – Tuesday Weightday

April 6, 2021 |

Four respects and a wannabe decided to shuck the sheets and beat the dawn with their wings, and weights. Its Tuesday Weightday at Kannon which means bring something to work out with.

COP: SSH 15X Plank Jacks 15X Hillbillies 15X

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F3Kannon – Murph Practice

March 27, 2021 |

4 pax showed up on a beautiful Saturday spring morning to down their daily dose of pain. YHC spared no ounce of creativity in making sure those who came out would be duly impressed, so he called for a Murph.

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F3Kannon – Stairway to Purgatory

March 8, 2021 |

Fine fine morning! Always the case when 8 or more Pax show up, looking for trouble.

Mosey to top of the Parking deck (6 floors). Q decided that we should do so in a line formation. not a line like … Read More

F3-Kannon Chutes & Ladders Saturday

February 27, 2021 |

No Rain. Just the cool mild morning, the gray of winter holding out, and the whole of up-town Kannapolis for those who get up early Saturday to “eat the toad”. 7 pax came out for that privilege.

No “Circle of … Read More

F3Kannon – Flagellation & flatulence

February 16, 2021 |

It was “Arm” day at Kannon – a once-a-week opportunity to work out the upper body with some sort of weight. 5 pax showed up to whip their arms & shoulders into shape with the clunky weight of their choice.

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F3Kannon – Farmer in the dell

February 6, 2021 |

Needed 5 pax – Got 6.

COP: SSH 20X BSNs 10X Plank Jacks 15X ISTs 15X

More Pain: Station 1: Core Killers / Traveling Merks Station 2: Monkey Humpers/Forward Facing Crab walks Station 3: BTW / LBC’s To-The-Wall Station 4: … Read More

F3Kannon – Tuesday Weightday – Silver Edition

January 19, 2021 |

No one showed up this morning except three crusty old men who couldn’t sleep. COP – No COP Da Thang Two-minute Tabata with four stations: 1. Merks/Situps (using cables and weight) 2. One-arm mill press/goblet squats 3. Lateral pullovers/calf raises … Read More