Just the 2 of Us

Conditions: Luckily low 50s this morning; the forecast is having us at 27 for tomorrow’s #Waverucker.

YHC/QIC’s monthly turn to lead the #Catapult (CP) #HIM this morning! As mentioned in the CP slack channel, YHC was going to increase the #suckfactor in order bring a Veteran’s Day worthy beatdown for the crew. The #weinke would still be consistent with the CP pace and intensity, but scalable w/ plenty of modifiers to turn it up or down depending on fitness level or physical limitation – CP is IR-Kotter-FNG friendly! The #weinke today was an OYO circuit w/ an element of partner work with one of QIC’s favorite coupons (albeit on hiatus) the bucket (handleless w/ 70 lbs. of scalable weight). That would surely put an exclamation mark on our post Veteran’s Day workout!

Abbreviated welcome to F3, mission and disclaimer – it was only O’Douls and YHC. Several other Pax texted me after the beatdown sorry they missed it – work, DR, and other “life” events.

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

Mosey on over to the front of the church entrance; coupon ready, tunes ready…and got after it…

1. Veteran’s Day WOD (AMRAP – we completed 3 rounds):
   1. 22 Hand Release Merkins or Alternating Shoulder Taps.
   2. 12 BBSUs or 25 LBCs.
   3. 17 Jump Squats (2-hand touching the ground) or 30 air Squats.
   4. 1 lap around the church or 1 short lap to COT and back.
   5. Partner carry bucket to COT and back.
   6. Had we had more Pax today, we would have added in a Plank/Wall-sit combo for Pax waiting on the bucket pair to return.
2. Quick round of Mary.
3. Stretching and mobility exercises.

Time!

COT
Count-O-Rama 2
Name-O-Rama
Praise report/Prayer requests: Spoken and unspoken.
BOM by YHC.

Announcements: Check out F3 Grandstrand regional website, Slack messages and Twitter posts for daily updates and information.  Plenty of 1^st F, 2^nd F (ex. family night Coastal Carolina football game on 11/30; Christmas Party on 12/7) and 3^rd F opportunities and events throughout the region.

NMMS: Challenging beatdown this morning with the bucket, but we got it done!  O’Doul’s fitness level has definitely improved and goes to both #BombSquad and CP as he is now able to handle it!  If you know of someone who could benefit with CP’s pace, need a recovery workout, or just want to hang with some quality #HIM…come on out!!

Honor to lead this morning!

Rousey