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: 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: Heisenberg_Kannon PAX: Risky Business, Sir Topham Hatt, Cupid, Big Tuna, Squid FNGs: None COUNT: 6 WARMUP: mosey to parking deck, SSH (15), BSN (15) THE THANG: 3 pairs pax, at bottom of first parking deck ramp draw a card and perform exercise, run up ramp, draw card, perform exercise, repeat. Quickly modified […]
AO: F3Kannon Q: Heisenberg_Kannon, The Burgh PAX: backdraft, Big Country, Big Tuna, Cupid, Gunny, Hurdle, Risky Business, Sir Topham Hatt, The Big Show, ChopSaw FNGs: None COUNT: 12 0500: @The Burgh – evil genius behind this pre-run: Two pax sprint from ground level to next lvl of parking deck and come down the stairs. When […]
AO: F3Kannon Q: Gunny PAX: Big Country, ChopSaw, Cupid, Grandmaster, Hurdle, Loafer, Risky Business, Sir Topham Hatt, Squid, The Big Show, The Burgh FNGs: None COUNT: 12 WARMUP: join pre runner gang THE THANG: the cross on Elm Street MARY: Kannon ANNOUNCEMENTS: Mt. Afton next Saturday COT: Cupid’s mother, Gunny’s parents
AO: F3Kannon Q: Java PAX: ChopSaw, Gunny, The Burgh, backdraft, Risky Business, Heisenberg_Kannon, Sir Topham Hatt, Squid, The Big Show, schnitzel FNGs: None COUNT: 11 WARMUP: Dips, decline merks, SSH’s, Mountain climber merks, Windmills, BSNs, Earl grey’s THE THANG: A game of modified uno in the parking lot at the corner of biotechnology and laureate. […]
AO: F3Kannon Q: Big Country PAX: Big Country, ChopSaw, Gunny, Heisenberg_Kannon, Risky Business, schnitzel, Sir Topham Hatt, The Big Show, The Burgh, Shooter, Hurdle FNGs: None COUNT: 11 WARMUP: SSH’s, windmill, plank jacks, mountain climbers THE THANG: 10-1 ladder, LBC’s and shoulder taps. More SSH’s and Mountain Climbers MARY: Flutter kicks, The W, LBC’s, Broga […]