7 x 7: Serious Sweat

7 x 7: Serious Sweat

Workout Date:



Sideout VQ


Quaker (R), Lombardi (R), Geno (R), Jingles (R), Skimmer (R), Judge Judy, O'Douls, Candy Cane, 1st Base, Cross Stitch, Crabs, Sunshine, Hamburglar, Hedgehog, Killington, Tiny Dancer, Cox Car, Head Gear, Bling

The Thang:

The Thang:

Conditions: Beautiful morning! 70 degrees, reasonable humidity, time to sweat.

Excitement of the First Time Q. Rolled in with a few minutes to spare and surprised to see the largest crowd I have ever seen at Catapult. Much appreciation for the show of support. 


21 Side Straddle Hops

16 Harry Rockets

16 Through the tunnel

16 Willie Mays Hayes

16 Baby Arm Circles forward and back

11 Tempo Squats


The Cross 25 Incline Push Ups OYO

The Bleachers 25 Step Ups and 25 Dips OYO

In the Back 20 Squats OYO 

Grab a Coupon and a Partner and back to the starting spot:


  1. Bobby Hurley’s
  2. H.R. Merkins
  3. Squats
  4. Mountain Climbers (4 count)
  5. Burpees
  6. Kettle Swings
  7. Side Straddle Hops(4 count)

Each round ended with a jog to the stop sign and back. Many at the front of the back joined those in the rear to push them along. Each round we started together. Got that heart really pumping and took about 25 minutes.

Just enough time left to circle up Cout a Rama (21) and Name a Rama.

Q Prayed us out: Much appreciation for the Lord providing us the physical strength to complete these workouts. Blessing for our F3 Brother experiencing heat exhaustion and the Walsh family in particular Davis who is recovering from spinal surgery as a result of EDS disease.

Good feeling to get the first Q in the book. Appreciate all the support from my F3 Brothers.