Tropical Storm Catapult

Tropical Storm Catapult

Workout Date:



O'Douls (QIC)


Sideout, Crabs, Lombardi, Flatliner, Judge Judge, Tandem

The Thang:

Conditions– Breezy in anticipation of Tropical Storm Nicole/Depression or whatever it is 🙂

I was anticipating a 50/50 chance of rain this morning, so I prepped accordingly to take shelter underneath the church awning. However, we were able to keep The Thang outside in the AO.

Kotter, Flatliner, rolled in on his bike and Sideout was getting some mileage in as I rolled up. I played some tunes through an F3 playlist I put together.

I gave the one minute warning.

Mission was given and disclaimer was presented after my first set of COP exercises. Whoops!


20- Hairy Rockettes IC

20- IWs IC

10- Good Mornings IC

10- Slow Windmills IC

20- Shoulder Taps IC

20- Plank Jacks IC

20- Hillbillies IC

20-Chinooks in Squat position IC

15-Chinooks IR IC

15-Big Arms Circles IC

15- Big Arm Circles IR IC

30 SSHs IC

The Thang

At COP area, directed PAX to line up behind me to do a burpee “paint the lines”- I went to first line did 1 burpee while PAX were SSHing behind me, then next PAX goes all the way through the line (10 lines in total). Rinse, repeat and back to where we started.

Next, same model as above, but we did bear crawl and 1 merkin at each line.

Mosey around church

Next, the following set of exercises were performed IC:

10 Merkins IC, 20 LBCs IC, one lap around church circle

10 Merkins IC, 20 LBCs IC,  30 SSHs IC, one lap around church circle

10 Merkins IC, 20 LBCs IC, 30 SSHs IC, 40 Tempo Squats IC one lap around church circle

Thanks to Sideout and Crabs for helping with some of the cadence counts while I caught my breath.

Burpee Line- all PAX perform one burpee at each line and mosey to end of line and do SSH until next turn. YHC was the pace care and PAX kept moving while waiting in line with SSHs, High Knees or whatever to keep moving.



10 Hello Dollies IC

10 Outlaws IC-  Crabs

10 Box Cutters IC- Lombardi

10 American Hammers IC- Flatliner

10 Freddies IC- JJ

10 Big Boys IC- Tandem

10 Leg Climbers IC- Sideout




Announcements- WWW Xmas party- 12/3, Plantation Lakes Turkey Trot, Over the Edge New Directions Charity- Jetah- 2/23. Check Slack for to stay up-to-date for news around F3 GrandStrand.

I prayed us out- emphasized everyone’s safety in today’s storm and unspoken prayers

As always, it’s an honor to lead. All got better!