Workout Date:





ERC, Candy Cane, Sunshine, Beef Steak, Cross Stitch (AOQ), Einstein, Spork, Quaker (QIC)

The Thang:

AO: BombSquad

Conditions: 33 Degrees, Perfect

It was a typical morning in the Winter Gloom: Wake-up early, move slowly, walk out the door and realize that you are running 2 minutes behind schedule and your windshield is frosted over. Scrape off a small viewing area in the frost, roll down the side windows for visibility, & hustle down CF Blvd.  Arrive tardy (4:47)at BombSquad to find 6 pre-running PAX doing a warm-up lap around the AO. Jump out of the car. “Do I have my beanie? Do I have my gloves? Do I have Strava & Pandora turned on? And most importantly do I have my fanny pack??”  You got whatever you’re gonna get now get going!! Merge into the Pax.  No stretching, no mind set, no time to waste!!

Leading the pack out of the AO & down CF Blvd was Sunshine & Candy Cane; BeefSteak & Spork; & Cross Stitch & Einstein.

Because of my tardiness, we had to run a truncated ‘Oreck Challenge’ (2.5 miles instead of our customary 3 mile route).

We arrived back at the Shovel Flag at 5:13 as we transitioned from running mode to BeatDown. ERC aka The Palm Tree aka Sneaky Sneaky aka E.R. Sizzle completed the group.

5:14 – One Minute Warning

5:15 – Proper Disclaimer

COP: 20 SSH IC; 20 Imperial Walkers IC; 23 Merkins IC; 15 Windmills IC; 15 TTT IC; 20 Hillbillies IC; 20 Little Baby Arm Circles IC; 20 LBAC in Reverse IC

Mosey to the Block Pile – Everyone grab a Cinder  Block.


AOQ Trivia

Question # 1 – How Old is our New AOQ

Answer # 1 –  34

Exercise # 1 – 34 Block Curls on my ‘Up’


Question #2 – How many Children does CrossStitch have?

Answer #2 – 2

Exercise # 2 – 2 Blockees OYO


Question #3 – Name 3 states that CrossStitch has lived in.

Answer #3 – South Carolina, Texas, Indiana (Ohio & Tennessee  were also acceptable answers)

Exercise #3 – 3 Thrusters OYO

Mosey to the Large Parking Lot (Spork stayed behind to keep out blocks company and rest his injured foot)

Rams 23 vs. Bengals 20

R – 23 Reverse Lunges IC (This was not the correct exercise, but it should have been)

A – 23 American Hammers IC

M – 23 Merkins IC

S – 23 Squats OYO


B – 20 Burpees

E –20 Every other leg Lunges

N – 20 Nolan Ryans IC

G – 20 Group Jump Squats

A – 20 Alternating Shoulder Taps IC

L – 20 Lunges IC

S – 20 Side Straddle Hops

Note: The Rams Exercises were performed on the west side of the Large Parking Lot and the Bengals Exercises were performed on the east side of the Large Parking Lot. After completing one Rams Exercise we moseyed to the opposite end of the parking lot for one Bengals Exercise, then moseyed back for a Rams Exercise, etc., etc.

Racing Hearts

Line up shoulder to shoulder on the back parking lot.

3-2-1 – 85% Sprint to the 1st Light Pole

3-2-1 –  90% Sprint to the starting line

3-2-1 –  95% Sprint to the 2nd Light Pole

3-2-1 – 96% Sprint to the starting line

3-2-1 – Everything You Got Sprint to the 2nd light Pole

Bonus Blocks

20 Overhead Press IC

20 Block Press IC

Rack the Blocks & Mosey to the Shovel Flag

50 Flutterkicks IC

5:58 – 2 minutes of individual stretching

6:00 – Time Called



Announcements: Catapult owns February (3 year Anniversary, Crop Duster VQ, O’Douls Birthday Q; AOQ handoff to 1st Base all happening in succession over the next weeks); F3  Bowling – February 26;

Einstein led us in prayer

NMMS – There was  pre-running; there was unusual cadence; there was uncomfortable eye contact; there was trivia; there was convoluted exercises; there was awkward silence; there was laughter, there was pain; there was inappropriate comments; there was sprints; there was competition; there was 98% given; there was blocks; there was a bike; there was a  beautiful prayer; there was iron sharpening iron; there was shield locking; and most importantly there was room for you!!

It was an Honor to lead!



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