Men Down!

Men Down!

Workout Date:

06/04/2019

QIC:

Rousey

PAX:

Kiwi (1xR), Chewy (1xR) and Tinker.

The Thang:

Conditions: 70s with some SC humidity.

YHC/QIC was DR for a week and a half, but kept up on the progress of the #Catapult (CP) – the region’s Kotter-IR-FNG friendly AO – via slack. All appeared to be progressing well until the injury bug hit not once but twice to our veteran Pax Pikachu and O’Douls sidelining them for the near future.

Well, today was YHC’s turn to Q CP and to be honest I wasn’t sure how many Pax would post with our 2 stalwarts now on IR!  YHC was glad to see Kiwi (now consistently posting at CP) roll in shortly after I arrived, then Chewy (Kotter no more), and Tinker (a newer Pax EH’d by Rocky Top reportedly posting at multiple AOs now). 4 #HIM…this will work!

Welcome to F3, mission and disclaimer.

Warm Up:
IC 15 – 20 reps. of SSHs, TTTs, Wind Mills, Imperial Walkers and LBAC forwards & back.
OYO 22 Merkins.

SEGMENT 1: “Blackjack”

Pax moseyed on over to the large parking lot and while on the way grabbed a paver stone from the #coupon pile. Blackjack is a superset of the “11s” circuit with station 1 being 20 reps. of an assigned exercise; then movement (ex. run) to station 2 to do 1 rep. of another assigned exercise making the total reps. 21. Then run back and do 19 at station 1, movement, 2 at station 2, and back & forth & so on until numbers are flipped.

Station 1: Pax choice of either Merkin, Curl or Row with the #coupon. Run, trot or walk to next station.

Station 2: Pax choice of either BBSU or Squats.

Bonus: Each Pax during the circuit could call out “Blackjack!!” along with an F3 Core Principle (no back-to-back repeats) and lead an exercise (5 – 10 reps. apx.) of their choice. This protocol broke up some of the monotony of this long circuit, provided an opportunity to lead “IC” and remember the core principles.

SEGMENT 2: The above segment took most of our time, but we managed to get in a quick round of stretching exercises that is becoming a standard at CP as an essential part of good overall fitness.

Time!

Count-O-Rama 4
Name-O-Rama
Praise report/Prayer requests: Spoken (Kiwi’s daughter on mission) and unspoken.
BOM by Chewy.

Announcements: Check out F3 Grandstrand regional website, Slack messages and Twitter posts for daily updates and information.  Plenty of 1st F, 2nd F and 3rd F opportunities and events throughout the region. Get plugged in, Q, then Q at another AO for experience…you get what you put into it!

NMMS: Great job this morning as the Blackjack segment kept us moving throughout the workout duration! #Mumblechatter was solid too. Most importantly…no one got hurt! I thought about bringing some bubble wrap and some foam crash pads just in case – lol.  All left energized!  Speedy recovery Pikachu and O’Douls!

**VQ Alert!!  Kiwi this Thursday at CP!  Lets have big numbers to support this #HIM!**

Aye!

Rousey

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