Brown Eye To The Sky

Brown Eye To The Sky

Workout Date:





Early Bird, Pikachu, O'Douls, Single Barrel, Kiwi (Respect) and Penelope (Comms. Q)

The Thang:

Conditions: Low 70s, little humidity (thank you Lord) and dry.

YHC/QIC’s turn to lead the #Catapult (CP) #HIM this morning! As mentioned previously and confirmed 2 days prior to the crew, today’s #weinke was designed as a “fit test”.  This was to establish a base line for some newer Pax (or those returning from IR…great to see you back guys!) or to determine progress achieved for the veterans. YHC used a familiar circuit so that we could jump right into it after warm ups with minimal explanation. 7 Pax accepted the fit test challenge and it went down as follows:

Welcome to F3, mission and disclaimer.

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

SEGMENT 1: “21”

Pax moseyed on over to the large parking lot; YHC’s speaker box w/ oscillating lights already staged. “21″ 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: Merkin. Run, trot or walk to the next station.

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

We started around 0537 and hard-stop at 0600. 3 Pax finished the entire circuit and the rest weren’t far behind.

SEGMENT 2: We wrapped up the workout with a round of Mary (allowing each Pax to call out an ab related exercise IC) and then in the final minutes stretching exercises.


Count-O-Rama 7
Praise report/Prayer requests: Spoken and unspoken.

Announcements: Check out F3 Grandstrand regional website, Slack messages and Twitter posts for daily updates and information. Date night this Saturday at Capt. Hook Mini-golf at 7pm; Bling on Q. Sign up to Q #CP in September.

NMMS: Way to handle the non-stop aspect of this workout; you guys are truly #accelerating! Now you know where you stack using this circuit as a bench mark. Keep putting in the work and set your goal now to beat your time!

NMMS: The name of this backblast…Single Barrel (our somewhat introverted regular #CP Pax) called out what’s normally referred to as Heels 2 Heavens during Mary…instead calling the exercise “brown eye to the sky”.  Awesome! Send it in to F3 exercon committee?



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