RESPECT (and a skosh more)

RESPECT (and a skosh more)

Workout Date:

03/01/2022

QIC:

Rousey (RESPECT and Co3F Q)

PAX:

Kiwi (2x RESPECT), BrownBag (RESPECT), Killington, Crabs, CropDuster, CandyCane, O'douls, Buffet, JudgeJudy, Jetah (2F Q), Pikachu (Co3F Q), Penelope (CoComZ Q), TexasRanger (CoComZ Q), FirstBase (CP AOQ) and QIC

The Thang:

Conditions: High 40s, dry, and of course gloomy.

This morning was YHC / QIC’s birthday, so what a better way to celebrate YHC’s 51st trip around the sun (and not done) than with the F3 brothers specifically the #HIM of  #Catapult (CP)!  CP is a moderate pace bootcamp that is IR-FNG-Kotter friendly.  It doesn’t mean that workouts are easy, it means that the Q has to 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 and staying together is of utmost priority.  Today would be no different as YHC endeavored to put together a WOD that had a mix of modifiable exercises, a little bit of positive group peer pressure (to push the Pax throughout) and awesome music (delegated to BrownBag who nailed it!).  14 other Pax obliged QIC and it went down like this…

Good morning, F3 mission, disclaimer, #mumblechatter, and typical F3GS warm ups.

SEGMENT 1: “51s” U v U (at CFCC large parking lot after getting a block from the #coupon pile).
AMRoundsAP in apx. 12 minutes of:

  1. 10 Hand Release Merkins
  2. 10 BBSUs
  3. 10 Curls
  4. 10 4-ct. American Hammers
  5. 10 Squats
  6. 1 lap around the parking lot or longer lap including the concession stand area.

SEGMENT 2: “51 MORE” Circle up and lets do weighted 4-ct. Flutter Kicks (FKs…QIC had a Pax call out a 10 ct. “rest” prior to this segment).

  1. QIC called all 51 reps. out IC and instructed the Pax to either hold their block overhead, drop it if necessary or do push presses while doing the FKs. #Crowdpleaser here!

SEGMENT 3: “LEVELED UP 51s” U v U (at CFCC large parking lot).
AMRoundsAP in apx. 11 minutes of:

  1. 10 Blockees or Hand Release Merkins
  2. 10 BBSUs
  3. 10 Curls
  4. 10 4-ct. American Hammers
  5. 10 Thrusters or Squats
  6. 1 lap around the parking lot or longer lap including the concession stand area.

COOL DOWN (at COT)
QIC quickly lead the Pax through a few stretches.

Time!

COR – 15
NOR
Praise report/Prayer requests: Spoken and unspoken.
BOM by YHC.

Announcements: Check out F3 GrandStrand regional website, Slack messages and Twitter posts for daily updates and information.  We have 1st F, 2nd F and 3rd F events galore!  Get plugged in, make some friends, and even lead an event!!

NMMS 1: Many Pax getting in #extracredit pre-rucks and pre-runs — awesome dudes!

NMMS 2: Strong work by the #CP #HIM!  Each pushing (but being smart w/ ailments) to get better (squeezing out 1 to 2 more reps., better form, etc.).  Who gets up at 4am (especially on their BD!) to put in an hour and a half worth of #King training?  We do, but not by our own strength, but by His power through the F3 brotherhood!

Honor to lead!

Aye!

Rousey

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