Workout Date:





Pikachu, O'Douls and Quaker (1st F Q)

The Thang:

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

F3 GrandStrand’s newest AO – The Catapult (CP) – is humming right along. Flop and YHC/QIC have settled into a rhythm after having almost 2 months of operation. The AO (and its concept of being IR-Kotter-FNG Friendly) have produced some #HIM who are progressing well!

Today was QIC’s turn to Q CP and after working out with these guys for several weeks decided to turn it up one more notch to see what they could handle albeit still working out smart modifying where needed. Our 1st F Q Quaker joined us and the 4 of us catapulted into this morning’s PT…

Welcome to F3, mission and disclaimer.

Warm Up:
IC 15 – 20 reps. of SSHs, Wind Mills, Imperial Walkers and LBAC forwards & back.

SEGMENT 1: “Blackjack”

Pax moseyed on over to the large parking lot and while on the way grabbed a paver stone from the #coupon pile. Blackjack is a superset of the “11s” circuit with station 1 being 1 rep. of an assigned exercise; then movement (ex. run) to station 2 to do 20 reps. of another assigned exercise making the total reps. 21. Then run back and do 2 at station 1, movement, 19 at station 2, and back & forth & so on until numbers are flipped.

Station 1: Pax choice of either Merkin, Curl or Overhead Press. Run, trot or walk (YHC rucked) to next station.

Station 2: Pax choice of either LBC (2-ct.), BBSU or H2H.

Bonus: Each Pax during the circuit could call out “Blackjack!!” along with an F3 Core Principle (no back-to-back repeats) and lead an exercise (15 reps. apx.) of their choice. This protocol broke up some of the monotony of this long circuit, provided an opportunity to lead “IC” and remember the core principles.

QIC modified the last remaining sets due to time constraints and we moseyed back to the pile to return the #coupons.

SEGMENT 2: 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 Pikachu.

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 (lunches, outings and HHs) and 3rd F (Q-Source (and #PitStop) opportunities.

NMMS: Way to handle the non-stop aspect of this workout! You guys are #accelerating! We plan on opening up the Q-sheet in weeks to come to allow these guys to VQ and provide others a chance to guest Q at this dynamic AO!




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