Workout Date:





Kiwi(R), Flop(R), FirstBase, Crabs, CandyCane, Sade’, BrownBag(R), Pikachu, Boxcar, JudgeJudy, Headgear(QIC)

The Thang:

AO: Catapult

Conditions: Clear, cool, perfect

Catapult has been quietly growing and bringing in FNGs.  When YHC put himself on the Q sheet, he had no idea that he would be recovering from a cinder block induced back injury acquired during IPC Week 4 so this was perfect.  The rules of Catapult used to be 1. No Running and 2. No Burpees.  Pretty sure that isn’t the case any more but you don’t need running and burpees to get a good workout in.  Working on the Q sheet and the mumble chatter was flowing through the Twitterverse because AOQ O’Douls must have been a victim of spell check so instead of the Promo Tweet saying Nant’an, it said Nathan.  YHC started getting Nathan texts too so let’s roll with it!  BrownBag agreed to bring the tunes and he even customizes the playlist!  80’s and 90’s mix!  Just about time for bed and Boxcar sends the text asking about a pre-run.  We negotiated and decided to pre-ruck at 0445.

2 Minute Warning


Slow Mosey around the lot.

IW x20 IC

HB x15 IC

Squats x20 OYO

Windmills x15 IC

TTT x15 IC


Squats x20 OYO

Slow wide arm rolls

Merkins x22 OYO

Lunge Stretch

Squats x20 OYO

Merkins x20 OYO

Slow mosey to the bleachers

Squats x20 OYO

Merkins x20 OYO

StepUps x100 Two-Count


Slow Mosey around through the parking lot around the field.


Nolan Ryans x20 OYO (pick a side)

AmericanHammers x20 IC

TempoMerkins x20 IC

HandReleaseMerkins x20 OYO

AmericanHammers x20 IC

NolanRyans x20 (other side)


Mosey back to the ShovelFlag


Kiwi – HelloDollys

Flop – some weird heels to heaven with crunches thing

FirstBase –

Crabs –

CandyCane –

Sade’ – Dying cockroaches



Announcements – Everyman a Warrior Fridays 0515 at the Lion’s Den.  QSource Tuesdays 1700 via Zoom.  Samaritan’s Purse Operation Christmas Child Build a Shoe Box – Last Day is Nov 27.  FreedToBleed Oct 29, sign up at  Dads & 2.0s Camping Weekend Oct 22-24, Myrtle Beach State Park.  Tacky Tank Top and Costume Convergence Oct 30 at Warthog w/ Coffeeteria to follow.

Prayers – Valvano’s Dad.  Humpback’s Dad.  HungryMan on hospice.  HolyWater of Lake Murray unexpectedly passed. Sade’s Nana passed.

Didn’t want to get up extra early but glad Boxcar EH’d me into the pre-ruck.  Still dealing with some soreness in my back but grateful that my brothers are out here getting after it so I was excited to Q today.  Great to see FirstBase bringing the ShovelFlag.  It’s in good hands while O’Duals isn’t at the AO!  AOQ training???   Keep EH’ing, keep getting after it and do something hard!

-Headgear out!!!


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