Imagine Welsh Dragons

Imagine Welsh Dragons

Workout Date:



Kiwi (2XR)


First Base (AOQ), Crabs, Hedgehog, Laces, O’Douls, Killington, Jeter, Penelope

The Thang:

Date: 2/2/23

Conditions: A little misty and cool but great for a beatdown.

Its been a while since I have been back to Catapult especially given my travel schedule and Sharknado keeping me pretty busy. I have also been supporting Fergie over at Warthog since the mothership’s numbers have been a little low. Super glad to be Qing and back here where it pretty much started for me. Had a decent turnout of many of the Catapult regulars with one Pikachu rocketing by for a brief flyover turning his morning training run for the upcoming MB marathon.

5:59 – one minute warning

6:00 – Disclaimer

6:01 – Mission statement of F3 – Plant, Grow, and Serve small workout groups of men for the invigoration of male community leadership – nailed it.

COP: Traditional Catapult start with 20 Hairy Rockettes, TTT, Abe Pagodas (old man windmills (First Base gave me a side glance on these basically saying this is the weirdest cadence for APs I have ever seen) IWs, Tempo Squats, Hillbillies

LBAC – F/W, Cherry Pickers, Chinooks, overhead presses, Albatrosses – all done together

SSHs to finish up the warm up

Indian Run around the AO finishing at the cross – if early say a prayer for someone who needs it. It needs to be added here that during this mosey there was a gun fired off by Crabs – at least thats what I thought it was – but Hedgehog informed us it was nothing more than one if his famous Jump Farts – evidently a jump followed by an explosive fart – I’m just glad I was next to him and not behind him – ha ha!

50 – Rocky Balboas – 25 each foot

50 Step ups – 25 each foot

25 dips

25 BBSUs

25 flutters in cadence

25 hello dollies – in cadence by FB (Probably forgetting something here but oh well – thats what happens when you wait a few days to do your BB) – this may have been a second round – who knows ?

Mosey to big parking lot where the Welsh Dragons were instigated

My nomenclature of saying lexicon was immediately corrected by FB again when I said I found Welsh Dragons in the Lexicon FB said no you mean Exicon – which was correct. They are on the last page and they are as follows:

Bear crawl 4 movements followed by 1 merkin, 1 Plank Jack, 1 back shoulder tap to each shoulder then repeat the bear crawl followed by 2 merkins, 2 plank jacks, and 2 back shoulder taps, and so on and so on – we went to 5 and everyone was feeling it – cool exercise!

We then did 11s with a run across the parking lot in between one side was Merkins and the other was Jump Squats / Bobby Hurleys. My original thought was burpees and jump squats but hearing about all the recent burpees that one of our new First F’s – Texas Ranger put them through I had mercy on myself and them!

Back to the flag



Prayers for Pikachu’s family, Travel mercies, silent

Honored to Lead and great to see all my old PAX buds!