Mano a Mano

Workout Date:

05/02/2019

QIC:

Quaker

PAX:

Pikachu, Quaker (QIC)

The Thang:

AO: Catapult

Conditions: 65 degrees, calm, starry sky

This is YHC’s 2nd time Qing the Catapult and I’ve posted here numerous times to make sure I understand & stick with the Program (i.e. FNG, IR, Kotter Friendly beatdowns).  The not so secret Secret is the PAX at the Catapult really get after it, they may do it in a slightly different way, but when the beatdown is done, you are smoked!! YHC spoke with Flop the day before at our 2nd F at Burger Fi and he gave me a heads ups that he was 50/50 for today’s Beatdown. No worrries, though, and as YHC pulled into the Shovel Flag Lot (Rousey we need a Shovel Flag!!!) I was happy to see a PAX already waiting. At first I didn’t recognize him (he’s definitely lost weight and tightened up over the last few months) but it was none other then Pikachu (#WelcomeToTwitter). Pikachu has been a stalwart at the Catapult since its inception along with O’Doules, who is DR this week. Pikachu and YHC discussed his upcoming VQ on 5/7/19 and he let me know that he intended to bring some things that he believes the PAX have not yet seen!! He didn’t tip his hand, but he did smile alot and wants every PAX know that all are welcome to his VQ and when you arrive be ready to work!!  No other PAX arrived . . .so lets get started!!

5:29 – One Minute Warning

5:30 – Proper Disclaimer

COP: 20 SSH IC; 15 TTT IC; 15 Windmills IC; 22 Merkins IC; 15 Tempo Squats IC; 15 LBAC IC; 15 LBAC Reverse IC

Mosey to the Coupon Pile, grab a Paver and Mosey back to the Shovel Flag . . . Hit play on Pandora: Hair Bands

The THANG:

Jacob’s Ladder

Rung #1 –  5 Block Curls IC . . . mosey with block to opposite end of Parking Lot

Rung #2 – 5 Block Curls IC  + 10 Tricep Extensions. . . mosey with block to opposite end of Parking Lot

Rung #3 – 5 Block Curls IC  + 10 Tricep Extensions + 15 Overhead Press. . . mosey with block to opposite end of Parking Lot

Rung #4 – 5 Block Curls IC  + 10 Tricep Extensions + 15 Overhead Press + 20 Block Squats. . . mosey with block to opposite end of Parking Lot

Rung #5 – 5 Block Curls IC  + 10 Tricep Extensions + 15 Overhead Press + 20 Block Squats + 25 Merkins on the Block. . . mosey with block to opposite end of Parking Lot

NOTE: 25 Merkins were ambitious and not the normal exercise for Rung #5 but the PAX made it through!!

Time to go down the Ladder

Rung #5 – drop the 25 Merkins . . . Mosey to opposite side of parking lot

Rung #4 – 20 Block Squats IC; 15 Overhead Press IC; 10 Tricep Extensions; 5 Block Curls . . . Mosey to opposite side of parking lot

Rung #3 – 15 Overhead Press IC; 10 Tricep Extensions; 5 Block Curls . . . Mosey to opposite side of parking lot

Rung #2 – 10 Tricep Extensions; 5 Block Curls . . . Mosey to opposite side of parking lot

Rung #1 – 5 Block Curls . . . Mosey to opposite side of parking lot

Mosey with Blocks to Large Paring Lot

11’s !!

1 Overhead Press with Block . . . Mosey 2/3 of Parking Lot . . . 10 Squats . . .Mosey back to the start

2 Overhead Press with Block  . . . Mosey 2/3 of Parking Lot . . . 9 Squats . . .Mosey back to the start

3 Overhead Press with Block  . . . Mosey 2/3 of Parking Lot . . . 8 Squats . . .Mosey back to the start

Etc, etc, etc . . .

10 Overhead Press with Block  . . . Mosey 2/3 of Parking Lot . . . 1 Squats . . .Mosey back to the start

Mosey to coupon pile and return the pavers

Circle up at Shovel Flag for cool down & stretching . . .Fellowship & family talk

20 Flutterkicks

Time Called

Announcements: VQ!!!! 5/7/2019!!!!  This will be the very 1st VQ at The Catapult !!! Don’t Miss It!!!; Letter from 22 Dragons. . .After further review F3 WON the 2019 Dragonboat Race!!! (Read the Letter on Slack)

Prayers: Pikachu led us in Prayer

Moleskin: The Catapult is changing mens’ lives, come out and support your fellow PAX! Pikachu it was great working out with you Mano a Mano!! #ISI #F3Counts

Aye!!

Quaker