Catapult 2 year Anniversary

Catapult 2 year Anniversary

Workout Date:

02/18/2021

QIC:

Rousey/Pikachu

PAX:

First Base, Kiwi(Respect), Hojo, O’douls, Rousey, Pikachu (AOQ)

The Thang:

AO: Catapult

Conditions: 40’s and great

Catapult 2 year is here. Pretty awesome to be the AOQ for this day. Didn’t expect a huge crowd today but anticipated the Core group to celebrate this day. Men that have embraced the mindset of #Catapult. Injury friendly, and always pick up the 6 from day one. Somehow that bright idea came from somewhere in NC as genius. 🤷🏻‍♂️  That was our motto and we really embraced the no man left behind F3 mentality and scaled back any workout if we saw a man struggling. No sense of pushing a man beyond his limits day one only to scare him off and never come back. I wanted Flop to Q the day but he wouldn’t be in the country to celebrate so I asked Rousey to Q and he said let’s Co-Q, sure that will be great. I spent the night before and found the first workout ever at catapult by Flop. I actually more surprised Flop actually did a Backblast. I wanted to pull a few pieces out of that workout and choose another workout Quaker absolutely smoked me with when I first started. I needed to kick that workouts butt for redemption. And that’s exactly what I did. Felt good to conquer that workout. So Rousey will kick us off.

Good mornings, abbreviated welcome to F3, and a mosey to the CFCC front entrance / overhang.

Modified Warm Up:  IC 15-20 reps of SSHs / HRs, TTTs, LBACs CCW/CW mixed in with OYO warm ups as we reminisced and remembered the origins and mission of Catapult.

Rousey’s #weinke: Boxing Basics and Bags (w/ cognitive work).

  1. YHC taught Pax how to do a 3-count combo of a jab, cross and hook then later added a duck-n-uppercut making it a 5-ct.  Pax were quick learners.
  2. Prior to the basics and combo work, QIC had Pax pair up into groups remembering their group number (which was a ruse) and then switched it to every Pax had an individual number.
    • The objective was to have each Pax do a set of 6 cleans w/ YHC’s sandbag and 6 LBCs and give the bag to the next odd or even numbered Pax.  So, if you were number 1, then once completed, you’d give the bag to 2, 4, or number 6…then vice versa to odd numbered Pax.  This was done during the said combo work.
    • It looked good on paper…and my objective was to mentally challenge the Pax while under duress (experiencing entropy) to see if they could remember simple tasks.  They do it at Spartan, GORUCK and other similar events.  Normally there is a penalty for incorrect guesses, but YHC tried to keep it simple this morning.  Unfortunately it devolved (we’ll refine this concept a bit more for future workouts) and YHC audibled to having Pax sprawl and jump intermittently through the combo work and pick up where they left off on the strikes.  It achieved the same goal.
  3. Pax paired up for partner work w/ the combos (with pretend focus mitts) reinforcing the techniques, but also the experience of correctly holding the mitts for each strike.  QIC ended the segment with a lightning round of jab and crosses. Pax are now ready for any fisticuffs. Tag to Pickachu for his segment.

Pikachu takes over

Mosey to block pile back to parking lot next to shovel flag. This workout smoked me almost 2 years ago. Oh how far I’ve come.

Jacobs ladder

Rung #1 – 5 OHP, light mosey to east end of parking lot

Rung #2 – 5 OHP, 10 Curls light mosey to west end of parking lot

Rung #3 – 5 OHP, 10 Curls, 15 Squats, light mosey to east end of parking lot

Rung #4 – 5 OHP, 10 Curls, 15 Squats, 20 Tricep Ext, light mosey to west end of parking lot

Rung #5 – 5 OHP, 10 Curls, 15 Squats, 20 Tricep ext, 25 Bent over rows (I added these) light mosey to east end of parking lot

Time to go back down the ladder

Rung #4 – 5 OHP, 10 Curls, 15 Squats, 20 Tricep Ext, light mosey to west end of parking lot drop the Bent over rows,

Rung #3 – 5 OHP, 10 Curls, 15 Squats, light mosey to east end of parking lot

Rung #2 – 5 OHP, 10 Curls light mosey to west end of parking lot

Rung #1 – 5 OHP, light mosey to east end of parking lot and out the blocks back.

 

Meet up and back corner. I explain to pax now we would do a portion of the first workout ever at Catapult by flop

From back corner of parking lot Toy Soilder to corner of  church,

Lunge Walk to maintenance building, talked to the pax about how awesome it has been to be AOQ and be a part of the core group of Catapult.

light mosey to concession,

feet against the wall for 10 Flop Special Quad killers, straight into plank for 30 seconds, then 10 Merkins, OYO, we did two rounds of this.

Light mosey/walk/mosey to shovel flag.

Take a minute a stretch as that is our typical ending. End a couple of minutes early and stretch it out.

Time!

Name-o-Rama 6

Count-o-Rama

Announcements, Next Thursday 2/25/2021 AOQ hand off to O’douls. At least one or two guys from every AO should support this or any large event in the region. GR22 and Freedtobleed change to Greek Orthodox Church

Prayers: O’douls Aunt, Will kiwis son. Hojo Prayed us out. He kept us in line.

Peace!

Pikachu & Rousey

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