30/50/20/40 Fun

30/50/20/40 Fun

Workout Date:





Pikachu, Quaker, Candy Cane, First Base, SawDust

The Thang:

Conditions– High 70/Low 80s and HUMID- GROSS

YHC headed down to Catapult with the anticipation of a low turnout as I received a text early from Kiwi that he was going to be DR and Hojo posted at The Oyster yesterday morning. I decided not to blow my horn in front of his house at 5:05am 🙂

Gave the one minute warning and circled-up to start the COP while a few PAX were making their way in, slowly, but surely. At first, I thought me and Candycane were going to be the lone PAX……and Quaker graced us with his presence on two wheels. Good to see you out at Catapult friend.

F3 mission was stated and disclaimer was given.


20- Harry Rockets IC

20-  SSHs IC

20- TTTs IC

10- Windmills IC

15- Hillbillies (YHC was obviously confused about the exercise he called)

20- Tempo Squads IC

15- LBACs IC

15- LBACs in Reverse IC

10- Cherry Pickers IC

The Thang

Moseyed around entire AO to coupon pile. Upon arriving at the pile, we were graced with the presence of the newly appointed F3 cynder blocks. I had to make the last minute call for each PAX to grab a block instead of the usual paver stone. We did the following set of exercises back at the COP:

30 Curls

50 LBCs w/ block

20 Merkins on block

40 Squats w/ block

Bear Crawl (across parking) or 100 SSHs- PAX choice

30 Overhead Press

50  2ct FKs w/ block

20 Lunges w/ block

40 Tri-Exts

Run (to front of church and back)

Round 2- Rinse and repeat list, but working from bottom up

Return coupons


PAX Choice:

15 Freddie Mercurys IC- YHC

15 “Rubber” Kicks IC- Quaker

15 Crunchie Frogs IC- Pikachu

15  Hello Dolly IC- Saw Dust

15 LBCs IC- First Base

3 minutes of stretching




Announcements- 2.0 workout this evening (on Tuesdays at WWP Clubhouse); AO Challenge details were presented by Quaker

YHC prayed us out

As always, it was truly an honor to lead these HIMs.



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