Believe It or Not

Believe It or Not

Workout Date:





Flop and Pikachu

The Thang:

Conditions: Mid 40s, damp and possible light showers.

YHC/co-QIC’s turn at the #Catapult (CP) this morning! YHC wanted to try out a core heavy #weinke as one of the fundamentals of good overall fitness is having a strong core. Also, core work is generally low impact and can be done everyday. And if done with minimal rest between exercises, it can also provide decent cardio workout as well.

3 #HIM assembled in the church parking lot, quick good mornings and it went down like this…

Welcome to F3 and disclaimer.

Warm Up:
IC 15 – 20 reps. of SSHs, TTTs, Windmills, Imperial Walkers and demoed an Imperial Squat Walker to Pikachu (a relatively new Pax) as an alternative exercise.
IC 15 reps. of LBACs forwards & back.
Merkins: 22 OYO.

Beatdown: Mosey to the #coupon pile and each Pax pick up a paver stone, and carry it around church campus by the concession stand through the parking lot to the overhang in front of church.

SEGMENT 1A: 12 IC reps. of the following (modifying as needed):

  1. Reverse LBC or knees to chin
  2. Modified Freddie Mercuries
  3. Penguins
  4. Crunchy Frogs

1B: Pax choice of 1 minute of plank (w/ or w/o coupon), curl or shoulder press and then walk same lap w/ paver stone (YHC used his ruck).

SEGMENT 2A: 12 IC reps. or 25 reps. of the following:

  1. WW2 w/ modifier type SUs
  2. Slow and longer movement of Flutter Kicks
  3. Oblique crunches (both sides)
  4. Heels 2 Heavens

2B: Pax choice of 1 minute of plank (w/ or w/o coupon), curl or shoulder press and walk to COT/SF w/ paver stone (YHC swapped his ruck (30lbs.) with Pikachu to let him experience this type of resistance training…he did great!).

SEGMENT 3A: 12 IC reps. or 25 reps. of the following:

  1. V-ups

3B: QIC had Pax do 1 minute of Supermans. Wait…we will do this and sing The Greatest American Hero theme song “Believe It or Not”. If you are over 40, its now playing in your head, oddly you now are humming and I double dog dare you to start singing it in the office, court, behind the computer and Tweet/Slack out that you my friend are The Greatest American Hero!


Count-O-Rama 3
Praise report/Prayer requests: Spoken and unspoken.

Announcements: Check out F3 Grandstand regional website, Slack messages and Twitter posts for daily updates and information.  Of course “us” — New IR/FNG/out of shape friendly workout/AO “The Catapult” at BS on Tuesdays and Thursdays. Lots of 2nd F (GZ Dragon boat Race; lunches; and HHs especially 3/29 & 4/3) and 3rd F (Q-Source (and #PitStop) opportunities. Well done P200 racers!

NMMS: Honor to Q and support CP!  Please prod/EH your friends/FNGs and Kotters or even if you want a good “recovery” workout and post!



“Flyin’ away on a wing and a prayer…who could it be?”

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