The Cannoli Flame traces its origins to a personal accountability workout I created for myself. The basic concept is 10 burpees, 20 LBCs, 30 merkins, 40 squats, 50 flutter kicks, then run a mile. Repeat the whole thing four times. I decided it was too good to keep to myself and brought it out to Aftershock (moment of silence, please) where it was named in honor of Cannoli (executed it with a 20 lb. vest on) and Old Flame (ran a SCS, before that was even called an SCS) before the workout.
Since then I’ve modified it for biking (2-2.5 miles on the bike instead of 1-mile running legs), and other wrinkles have been added here and there. But one thing’s for certain: You’ll know you’ve worked out once you’re done. Also it can save you from zombies:
SSH x 2 IC
Mtn Climbers x 15 IC
TTT x 10 IC
Imp Walker x 10 IC
LBACs x 10 IC
Frozen Merkins x 5 IC
Begin with 10 burpees/20 LBCs/30 merkins/40 squats/50 flutter kicks, bear crawl 20 yards through the Bear Crawl Shuttle, then run the block around the AO (Hickory > W. 2nd > Laurel > W. 4th). Repeato until time is called.
Mary: American Hammer x 20 IC; 100s; Protractor.
COT: Count-a-rama/Name-a-rama/Pledge/Announcements/Prayer Requests/BOM
Devo: Two completely unrelated topics – how much better our world would be if we lived each day by Matthew 22:37-39, and sharing some nutrition thoughts that Stalker shared at Tectonic a couple of weeks back, particularly on fasting.
Jesus replied, “‘Love the Lord your God with all your heart and with all your soul and with all your mind.’ This is the first and greatest commandment. And the second is like it: ‘Love your neighbor as yourself.’”