AO: F3Kannon Q: Squid PAX: Big Tuna, Cupid, backdraft, Risky Business, Sir Topham Hatt, Big Country, firechicken, Squid, schnitzel, Grandmaster FNGs: None COUNT: 10 WARMUP: Run Fast to Vet Memorial… SSH, Merkins, Plank Jacks, Mountain climbers, Hillbillies, Windmill, IST, BSN or BWN, Arm Circles. Are you Warm? THE THANG: Work the four corners of Kannon […]
Tag: Risky Business
@thebody Beatdown
AO: F3Kannon Q: Gunny PAX: backdraft, Big Tuna, Cupid, Grandmaster, Heisenberg_Kannon, schnitzel, Squid, Risky Business FNGs: None COUNT: 9 WARMUP: SSHx20 IC ISTx15 IC Windmill x 10 IC BSN x 10 IC Calf stretch THE THANG: @thebody who earlier in the week requested the Q for today. At the time YHC thought that it was […]
The return of the cold! ????
AO: F3Kannon Q: Big Country PAX: backdraft, Big Country, Big Tuna, ChopSaw, Cupid, Grandmaster, Loafer, Risky Business, Sir Topham Hatt, Squid, The Burgh, trickdaddy FNGs: None COUNT: 12 WARMUP: THE THANG: We ran Ridge, Main Street, and the inner loop. MARY: ANNOUNCEMENTS: COT: Prayers for Tyland and family. He suffered a bad hit in a […]
Boozy baptist failure
AO: F3Kannon Q: The Big Show PAX: backdraft, Cupid, Heisenberg_Kannon, Risky Business, Sir Topham Hatt, Squid, ChopSaw FNGs: None COUNT: 8 WARMUP: 20 SSH, Arm Circles, 10 Windmills, 15 ISTs, 10 BSNs. THE THANG: a tour of k-town with pain stations till failure. Merkins, WWIIs, Puppet Masters, Dips, Calf raises, burpees, squats, Ws, flutter kicks, […]
Lee
AO: F3Kannon Q: Big Country PAX: Big Country, Big Tuna, Gunny, Heisenberg_Kannon, look_me_up, Risky Business, The Big Show, ChopSaw FNGs: None COUNT: 8 WARMUP: SSH’s, Windmills, BSN’s, Plank Jacks THE THANG: LBC’s, Reverse Crunches, Dips, Incline Merkins. MARY: Flutter Kicks, The W, and Pretzel crunches ANNOUNCEMENTS: COT: Prayers for Gunny’s family
Learning to Count with Partners
AO: F3Kannon Q: The Big Show PAX: Sir Topham Hatt, The Burgh, backdraft, Heisenberg_Kannon, Big Tuna, Risky Business, Big Country, ChopSaw, trickdaddy, Spud FNGs: None COUNT: 11 WARMUP: Side Straddle Hops, ISTs, BSNs, Windmills, and arm circles THE THANG: mosey to the corner of chestnut and wellness. Partner up. Make it to 200 reps combined. […]
Dale Yeah!!
AO: F3Kannon Q: The Burgh PAX: The Burgh, Risky Business, Grandmaster, Gunny, Sir Topham Hatt, schnitzel FNGs: None COUNT: 6 WARMUP: At the Memorial THE THANG: Dale Yeah! Apollo Onos, low flutters, step ups and Freddie Mercs with some burpees mixed in. MARY: More Abs ANNOUNCEMENTS: none COT: Be there for those not attending.
Sustain the Pain!
AO: F3Kannon Q: Big Country PAX: backdraft, Big Country, ChopSaw, Cupid, Grandmaster, schnitzel, Sir Topham Hatt, Squid, The Burgh, Risky Business, Voltron FNGs: None COUNT: 11 WARMUP: 50 SSH, 20 Plank Jacks, 25 mountain climber’s, Arm circles, 5 Burpee’s THE THANG: Ladder 1-15, Squat Thrust and Mountain Climbers, Jump Squat in the middle, Sprints MARY: […]