Flag Day Indian Run and Kettlebell Trapezoid Extensions Warm-O-Rama 5am it’s Go Time! I disclaimed the legal stuff and then started off with The Pledge of Allegiance to the Flag. Then we did SSH’s, Merkins, Produce Pickers, Mtn Climbers and Moroccan Night Clubs. I shared that today’s message would be Flag Day and Patriotism. The Work First up, the Pax lined up single file, I grabbed the flag passed to AP and we did a…
1We had 15 pax this morning at F3Cannonball. Seeing no FNG’s I gave a brief disclaimer and then we said the Pledge of Allegiance. We took a long mosey around the parking lot and circled up in the adjacent campus near New River Church for the warmup. WARMUP SSH x 25 IC WINDMILL x 10 IC IMPERIAL WALKER x 10 IC MNC x 15 IC MERKIN x 10 IC PLANK JACKS x 20 IC MOUNTAIN…
0Today was the perfect example of “it looked better on paper.” 17 men decided to tackle Cannonball this morning. Here’s what we did: Warmup: 10 Low Slow Squats (IC) 10 Seal Jacks (IC) 10 Hillbilly Walkers (IC) The Thang Dora Round 1 (partner runs with their bell) 100 Curls 200 Squats 300 American Hammers Dora Round 2 (partner runs with their bell) 100 Tricep Extensions 200 Situps to Press 300 KB Swings 20 Bent over…
318 weight slingers and 4 walkers set their sights on Cannonball for a glorious Tuesday morning. PAX were advised upon arrival to grab their bell and if they were looking for an opportunity to accelerate their King, they should also grab a cindy. While the walkers were getting in their laps here’s what we did: Warmarama: SSH, Imperial Walkers, Hillbilly Walkers, Squats (low & slow). Main Event: 4 rounds ( 20/15/10/5 reps) Squats Clean &…
0Brisk morning 32 degrees, we circled up with disclaimer and then a quick warmup: stretch L/R and R/L 10 sec each 10 MNC IC 10 Produce Pickers IC 10 Windmills IC 10 SSR IC Mosey to parking lot: 12 days of Christmas with each pax taking the Cadence count we ended up with this: 12 Man Makers (Cha Ching) 44 Kettlebell swings (Bones) 60 Two hand curls (two Ferns) 72 Halos (Whiskey) 80 Upright rows…
3We had 21 at Cannonball including Quasimodo, Bones, Silent Bob, Whiskey, Two Ferns, Geppetto, Speed Racer 353, Kaboom, Austin Powers, Ice Bear, Howler, Tesla, Carnival, Lucky Charms, Wolverine, FNG (Disbarred), Chardonnay, Cha Ching, Pitch, Eleanor, Captain Jack for a frosty morning. Most grabbed bells while walkers got walking and Speed Racer started his burpee payment in honor of having 20+ at the Crow’s Nest Monday. Those of us jumped into a 12 days of Christmas…
1Got this idea from the F3 10 year. Warm-up SSH, Imperial Walkers, Merkins, 5 Burpees OYO Started by asking the Pax how many were familiar with Q Source, about 80% which is much higher than most regions. Asked how many Q points there are? Incorrect answer would result in 15 man makers, correct answer only 5 Moved to the middle parking lot and asked about the number of quadrants and what the 1st quadrant was.…
0So YHC comes in with the attitude that we need to do a little work this morning! So at 4:59 we had bells out and ready to roll. But at 5:00 am we had blocks too! Count me as impressed with the sense of urgency. So it was get with it time. Went like this: Warm – up SSH X 20 IW X 20 Cotton Pickers X 20 Grapevine stretches Mtn. Climbers X 20 Run…
4It was a Great Morning at Cannonball with the weather at 67 degrees and 92% humidity! The disclaimer was given and off to the workout! We started off with a warmup and during the warmup there was chatter about isn’t this supposed to be a kettle bell workout! Yes it was coming. We had a few guys who did both Ruck and Kettelbell. Thanks to Quasi who had an extra bell for O’Reilly who was…
4C.B. Recipe = Rocky Theme Songs, Burpees, Quarter Pounders and Kettlebells I introduced myself, said the disclaimer, then we got started on Warm-O-Rama. It consisted of overhead claps, then 50 burpees. I played theme songs from Rocky to override all of the mumble chatter. The fellas didn’t like my burpee warm up … c’est la vie! The next thing, guys grabbed their kettlebells and Whitesnake with his cinderblock we headed over to the goal line to…
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