Catapult 3s Company

Conditions– Crisp and cool; Mid 30s

A bit of a colder start in the gloom this morning, but still nothing better than the feeling of completing a beatdown, especially being on Q, to get your morning started on the right foot. I was expecting a smaller turnout today considering the Timeshare AOQ handoff happening this morning. Congrats to Flop on taking over the reigns.

One minute warning was announced.

Mission and Disclaimer was given. Since Chuckie is still relatively new to F3, I took the time to explain the COP, mission, core principles, beatdown format, counting cadence, etc. It was an abbreviated F3 101.

COP 

20 – Hairy Rockettes IC

20 IWs IC

10- Good Mornings IC

10- Willie Maze Hayes IC

20- Shoulder Taps IC

20- Plank Jacks IC

15- Big Arm Circles IC

15- Chinooks IC (Squat Position) IC

15- Chinooks IC (Squat Posiiton) IR IC

15- Big Arm Circles IR IC

The Thang

Burpee COP- PAX does 10 burpees while other PAX does SSHs. Set was completed once all PAX completed their 10 burpees

Mosey to Cross- 50 Rocky Balboas OYO

Mosey to Big Lot- starting at the sidewalk- each PAX need to complete a single DORA style (without a partner) set of exercises: 50 Merkins, 100 Squats, 150 LBCs- mosey to other side of parking lot in between 25 set increments of each exercises (broke up LBCs with just one run).

As a group, go back down the ladder- 150 Squats, 100 Merkins

Mosey to Cross- 50 calf raises

Jack Webbs up to set of 28 (Merkins and Over Head Presses)

Mosey back to COT

COT

MARY

10- Outlaws IC YHC

15- Freddies IC JJ

15- Hello Dollies IC YHC

Time

Count-o-Rama

Name-o-Rama

Announcements:  explained to Chuckie about Slack and weekly emails (that are extremely helpful) from our Weasel Shaker for news going on around the AO; BS AOQ handoff this Saturday.

I prayed us out focusing on God to look over our families and Jesus takes our burdens and gives us rest when we need it.

As always, it’s an honor to lead.

Aye/Cheers