Workout Date:





Little Rock, Texas Ranger and Pikachu

The Thang:

Conditions: Low 60s, foggy and dry – great weather for a beatdown in the gloom!

Today was QIC’s turn to Q Catapult (CP), and we are almost in month 3 of this new AO!  CP is the region’s IR-Kotter-FNG friendly AO with the workouts on the lighter/low-impact side.  The workouts are solid and the #mumblechatter is awesome!  YHC/QIC rolled into the AO with 2 cars already in the church parking lot.  These 2 #HIM were Texas Ranger fresh off of the International Road Race 12K (a result of his hard work at F3) and one of our newer Pax Little Rock.  QIC mentioned that our 2 regular CP Pax usually roll in on 2 wheels at the 2 minute warning mark.  Today it was just Pikachu; O’douls was DR.

Welcome to F3, mission and disclaimer.

Warm Up:
IC 15 – 20 reps. of: SSHs, TTTs, IWs, WMs, LBAC forwards & back, and overhead press.

OYO: 22 Merkins.

SEGMENT 1: Modified Dora

Pax moseyed to large parking lot and paired up.  Pairs would complete the following exercises as a team.  1 Pax does the exercise and the other runs the length of the lot.  Then tag and flip.

50 Merkins, 100 LBCs, and 150 Air Squats.

SEGMENT 2: Modified Capt. Thors.

In the spirit of the new Avenger’s movie (that was awesome!) we did a 1:4 ratio combo of BBSUs and 1-ct. American Hammers all the way to 10:40 with each Pax rotating calling a set out IC.  Pax modified as needed.


Pax paired off again and challenged each other to how many Merkins they could complete.  For ex. YHC challenged Texas Ranger to 35, then he “one upped” to 36, then YHC said 40, and we settled on that number.

SEGMENT 4: We wrapped up the workout with mobility and stretching exercises at COT.


Count-O-Rama 4
Praise report/Prayer requests: Spoken and unspoken.
BOM by Texas Ranger.

Announcements: Check out F3 Grandstrand regional website, Slack messages and Twitter posts for daily updates and information.  Ample 1st F workouts across the Grandstrand,  Lots of 2nd F (lunches, outings and HHs) and 3rd F (Q-Source and Douglas Family Fire) opportunities.

NMMS: Great job today especially on the Captain Thors!  VQ alert!  Come out on 5/7 to support CP’s Pikachu on his VQ…he is truly #accelerating in his F3 related journey to be the best version of himself!



Virgin-Q: A man’s first Q of an F3 Workout.  Abbr: VQ.  (F3 Lexicon)

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