The Mantle Is Passed On!

The Mantle Is Passed On!

Workout Date:



Flop (Co-AOQ), Rousey (Co-AOQ) and Pikachu (New AOQ!)


Crankbait, Candycane, Skimmer, Humpback, Texas Ranger (Village AOQ...ostensibly here), Spork (BombSquad AOQ), Quaker (1st F Q), BrownBag (Nan'tan), and the 3 above

The Thang:

Conditions: Low 60s and raining buckets…testing the Pax resolve on core principle #3!

This morning marked a big transition in the leadership of the #Catapult (CP) — the region’s IR-Kotter-FNG friendly AO.  The founding (now former) AOQs (Flop and YHC) stepped out of our leadership roles and handed the mantle on over to Pikachu  — one of the veteran CP Pax (in the gloom on launch day!)  Pikachu has steadily improved his fitness level (starting out a little battered) by faithfully posting 2x per week, trusting the system, and now consistently on Q at CP as well as on the Q sheet for BombSquad and the Village!!  Even with the driving rain, 11 Pax assembled under the rectangular CFCC entrance, #mumblechatter in play, and then we got down to business…

Welcome to F3, mission and disclaimer.

Warm Up:
Flop: IC 15 – 20 reps. of SSHs, Wind Mills, Imperial Walkers, Through the Tunnels, LBAC forwards & back, and Overhead Presses.  OYO 10 Merkins.

SEGMENT 1: Rousey: Lazy DORA

Circuit 1: Partner 1/P1 does 25 Scorpion Dry-docks or regular Carolina Dry-docks while partner 2/P2 does Flutter-kicks or LBCs; swap out until total team number of SDD/CDDs is 150.
Circuit 2: (swap partners/SP): P1 does 15 2 handed Jump Squats or regular good form air Squats while P2 does American Hammers or LBCs; swap out until total team number of Squats is 90.
Circuit 3: (SP): P1 does 10 Burpees or 10 Merkins or 10 Alt. Shoulder Taps while P2 holds Plank; swap out until total number of arm exercises is 60.

SEGMENT 2: Pikachu: Pikachu’s “faves”!

Dips N Sits: Pax partnered up.  P1 ran (some sauntered YHC included) to the cross w/ circular planter and did 30 Dips while P2 held a Wall Sit; swap out until total team number of Dips is 180.
Inklins (incline Merkin) N Plunks (reverse Plank): (SP): P1 ran to the cross w/ circular planter and did 20 Inklins while P2 held Plunks; swap out until total team number of Inklins is 120.

SEGMENT 3: Each Co-Q took turns leading stretching and mobility exercises that are characteristic of a CP workout.  YHC then lead a final round of 4-ct. Flutter-kicks with the modest number of 50.


Count-O-Rama 11
Praise report/Prayer requests: Spoken and unspoken.
BOM by Pikachu

Announcements: Check out F3 Grandstrand regional website, Slack messages and Twitter posts for daily updates and information.  Lots of 2nd F (lunches, outings and HHs) and 3rd F (Q-Source & evening bible studies) opportunities.

NMMS: Thanks to all the Pax who could have opted out of today due to the driving rain, but chose to celebrate the passing of the AOQ mantle!  Get on the Q sheet for CP — we could always use a new Q with fresh ideas!  Endeavor to Q outside of your normal AO once per month!  T-claps to Flop who had the initial idea of an AO like this and the passion to steer it.  And of course to Pikachu…its yours now to lead, create and inspire!  #ISI


Flop and Rousey

13Elisha then picked up Elijahs mantle that had fallen from him and went back and stood on the bank of the Jordan. 14He took the mantle that had fallen from Elijah and struck the water with it. “Where now is the LORD, the God of Elijah?” he asked. When he struck the water, it divided to the right and to the left, and he crossed over.  2 Kings 2: 13 and 14

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