AO: Kannon Q: Copay , PAX: Copay, The Burgh, Katniss, Big Country, Stewie, look_me_up, Grandmaster, RealFeel, The Temp, Fix A Flat, Squid, ChopSaw, Olaf, 2 FNGs: 1 2 COUNT: 15 WARMUP: On your own THE THANG: Ran 3.38 mile loop. Down Main st, left on Dale, back to Mary MARY: Corner of N Research Campus […]
Tag: Stewie
Kannon
AO: Kannon Q: look_me_up , PAX: ChopSaw, schnitzel, The Burgh, Copay, look_me_up, Teller, Stewie, Sir Topham Hatt, Olaf FNGs: None COUNT: 9 WARMUP: mid/base/normal except we did 3 rounds both types of circle Merk. THE THANG: parking lot with the massive hill right in the middle. Burpees at the start. Start with 2 and add […]
Kannon – Fridays Are For Diamonds!
AO: Kannon Q: Big Tuna , PAX: Katniss, Squid, Big Tuna, Fix A Flat, schnitzel, The Burgh, Stewie, Teller, Copay, Olaf FNGs: None COUNT: 11 WARMUP: Wait for 5:30 AM and then review core principles – FOOPE and mission statement before heading out for typical warm-up (IC, 10X – exercises included SSH, windmills, squats, hillbillies, […]
Christmas in July
AO: Kannon Q: ChopSaw , PAX: Fix A Flat, look_me_up, The Closer, The Burgh, Grandmaster, Stewie, ChopSaw, RealFeel, Olaf FNGs: COUNT: 9 WARMUP: Usual SSH’s, Hillbillies, IST, Low slow squats, Arm circles, etc… THE THANG: Everyone’s favorite place to get beat down is the cheese grater lot! Round 1: 20 Squats, 20 lunges (10 each […]
We Need Moe Cindy!
AO: Kannon Q: Squid , PAX: Stewie, Fix A Flat, Katniss, schnitzel, Grandmaster, Squid, The Closer, ChopSaw, Sir Topham Hatt, Adam FNGs: 1 Adam COUNT: 10 WARMUP: Grab a Cinder block and a partner and let’s run behind the power plant. Circle Up! Same Ole Warm up. THE THANG: One partner does the exercise while […]
Kannonball Run
AO: Kannon Q: ChopSaw , PAX: Katy Perry (KP), Stewie, Fix A Flat, Grandmaster, ChopSaw, The Burgh, Squid, Katniss FNGs: COUNT: 8 WARMUP: Avoided the fuzz THE THANG: Ruckers rucked. Runners were able to get a good lap around the inner loop for warm up. Came back to the parking deck to commence the real […]
Touring Kannapolis
AO: Kannon Q: Squid , PAX: Stewie, Squid, schnitzel, Grandmaster FNGs: None COUNT: 4 WARMUP: Let’s run to Veteran’s Circle for a warmup. Same ole warm-up. Moving on to Dale circle! THE THANG: Second stop on the tour was Dale circle. Three exercises 10 reps in cadence to include upright merkins, merkins, and plank rotation. […]
Ladder complete!
AO: Kannon Q: Big Country , PAX: Teller, Big Country, schnitzel, Stewie, Sir Topham Hatt, ChopSaw, Katniss, The Burgh FNGs: None COUNT: 8 WARMUP: The usual THE THANG: Ladder 1-15, LBC’s and Plank jacks MARY: Stretching COT: Prayers for the pax and folks that surround us, families, friends, colleagues, and clients.
I Thought the Route Was Pretty Flat
AO: Kannon Q: Grandmaster , ChopSaw PAX: Stewie, The Temp, Katniss, Squid, Grandmaster, Reboot, look_me_up, SouthSide, The Burgh, ChopSaw, Mike, Adison FNGs: 2 Mike, Adison COUNT: 12 Two FNGs this morning. Mike was invited by Fix A Flat who decided to not show up this morning to welcome his friend. Adison was intrigued by our […]
Friday at Kannon
AO: Kannon Q: Squid , PAX: The Closer, Squid, schnitzel, SouthSide, Grandmaster, Katniss, Stewie, ChopSaw, The Burgh, Fix A Flat, Bug Bunny, Poptart Ortiz, Antman, Shadow, Fabio, Trevin FNGs: 1 Trevin COUNT: 16 WARMUP: Run to the Flag Circle in front of City Hall. Same Ole Warm-up! THE THANG: Run behind City Hall to Shangri […]