Catapult 4-Year Anniversary!

Catapult 4-Year Anniversary!

Workout Date:



Rousey (Respect)


Kiwi (2x Respect), Flop (Respect), Lombardi (Respect), Skimmer (Respect), OneCall (Pre-spect), SpeedBump, ERC, Jetah, Crabs, Pikachu, Vit-D, HighInterest, O'Douls, DoughBoy (BS AOQ), JudgeJudy (GV AOQ), FirstBase (CP AOQ), TexasRanger (Co 1st F Q), Quaker (Respect and Nan'tan) and YHC

The Thang:

Conditions: Pleasantly warm — low 60s. And of course, dark at 0500 when YHC biked into the Carolina Forest Community Church (CFCC) campus. 

This morning marked the 4-year anniversary of the launch of #Catapult (CP)!  CP was created to have a place where the banged up, “gently used”, or “Tues. and Thurs.” only Pax could plant n grow.  It doesn’t mean that workouts are easy, it means that the Q must work a little harder planning a WOD that has the right blend of exercises, flow, plenty of modifiers (easier and harder) so that all skill levels are challenged.  “Just modify as necessary” is not good enough with all of us experiencing (directly or indirectly) the lonely “6”.  We must remember the F3 credo of “Leaving no man behind, but leave no man where you find him.” 

CP has evolved into a robust AO with its own core group of #HIM, continuing to grow and becoming a model for similar AOs in and out of the region.  While Flop and YHC would to think that this was all our doing (lol), it has been through the combined efforts of #HIMs Pikachu, O’Doul and FirstBase who have #accelerated the AO!! 

YHC was tasked with leading this morning’s anniversary beatdown and roughly 18 other Pax thought kindly of me and the event to post! 

Good morning, happy anniversary, F3 mission, disclaimer, #mumblechatter, typical F3GS warmups and it went like this… 

Deck O’ Death with Blocks “AOQ TRIBUTE” WOD! 

*Pax took turns picking 3 cards whereby the exercises were done in groups of 3s; RnR until deck was completed. 

  1. Hearts: 4-Ct. Freddie Mercuries (for Flop). 
  1. Diamonds: Diamond Merkins (for FirstBase). 
  1. Clubs: Curls (for Pikachu). 
  1. Spades: Squats, w/ or w/o block, (for O’Douls). 
  1. Aces: 15 Thrusters (for Judge Judy AOQ #Gavel spin off of CP). 
  1. Jokers: Pax choice of 26 Burpees, 26 Hand Release Merkins, or 26 4-ct. Alternating Shoulder Taps…or a combo thereof. (YHC) 

Deck completed at 0551. 

The crew made their way back to the Shovel Flag / COT along the way returning their blocks.  Round trip to #couponpile is deceivingly 10 minutes now (but good for #mumblechatter — lol). 


COR – 19 
COT: Brought up the past and present CP AOQs, devo and abbreviated praise report/prayer requests. 
BOM by Lombardi. 

Announcements: Skipped due to time constraints, but they are on Slack. 

NMMS 1: Strong work today! Blocks combined with the beneficial “muscle confusion” that a DoD brings was challenging!  The selected exercises were ones that the named AOQs historically called out…except there were not enough blocks for double curl (sorry Pikachu!).  

NMMS 2: Quick devotional based off of the scripture verse located on CP’s Shovel Flag. Judges 6:14 ”…go in the strength you have…”  Oftentimes we don’t try something because we don’t feel prepared, outclassed or perhaps we’re just lazy.  CP’s encourages men to just come on out into the gloom whatever condition you are in, do what you can (you probably can do more than you “can’t”), stick around (for yourself and others) and experience the fruits of your labor! 

Honor to Q! 



Judges 6:12 – 14:

When the angel of the Lord appeared to Gideon, he said, “The Lord is with you, mighty warrior.” “Pardon me, my lord,” Gideon replied, “but if the Lord is with us, why has all this happened to us? Where are all his wonders that our ancestors told us about when they said, ‘Did not the Lord bring us up out of Egypt?’ But now the Lord has abandoned us and given us into the hand of Midian.” The Lord turned to him and said, “Go in the strength you have and save Israel out of Midian’s hand. Am I not sending you?”