Large Numbers, Leg Day and Laughs at Catapult!

Large Numbers, Leg Day and Laughs at Catapult!

Workout Date:





Candy Cane, Crankbait, Humpback, Boxcar, Single Barrel, Penelope, Flop, Beefsteak, Scuba Steve, 1st Base, Kiwi (1xR), O'Douls and Pikachu (AOQ)

The Thang:

Conditions: High 60s, slightly humid, clear – great weather for a beatdown!  As written in my BB re: this past Saturday’s beatdown at #BombSquad (BS)…for posterity sake the state of SC has loosened up assembling restrictions re: COVID-19 allowing us to post together outdoors (awesome!);  however, we now as nation in the midst of a civil rights/color of law crisis re: George Floyd who died in police custody in Minneapolis, MN.

YHC/QIC’s turn to lead the #HIM of the Catapult (CP) in a challenging WOD that was in line with the CP’s mission of a moderate pace workout that is IR-FNG-Kotter friendly.  YHC had been rehabbing a severe calf pull that was 90% healed and was on my 3rd week of recovery.  In my youth, I would have iced it, rolled it, popped copious ibuprofen, and then try to be back at it 3 days later.  Now I am a little wiser…and having had plenty of nagging injuries (20+ years in Martial Arts has had me settle up), I am more apt to take the necessary steps (aka active rest & smart training) to mend up more comprehensively and not half arse it.  Off the soapbox…today’s #weinke was leg heavy and YHC brought out his toys (similar to Saturday) to deliver a quasi HIIT style circuit that would smoke the lower half, tax the lungs and bring us a new exercise.

YHC rolled into the CP AO (CFCC) went to the church front entrance overhang, staged his #coupons (30# ruck, 50# KB on loan from OC, and 55sh# sandbag) and prepared for the usual 5 – 7…maybe 8 CP Pax.  13 Pax later (holy smokes!) and YHC is wondering should he “Plan B” it to a DORA (but, crap the calf…don’t Q it if you can’t do it)…just roll with Plan A.  I even had Elite Friday Pax  Crankbait and Beefsteak in attendance!  Everyone go to the #coupon pile, grab a paver stone and head to the CFCC overhang.  Get properly spaced re: SD.

Welcome to F3, mission and disclaimer.

Warm Up:
IC: SSHs, TTTs and LBAC (CCW and CW).  Demonstration of newer exercises that we’ll be doing during the circuit namely the Catapult Burpee (w/ plenty of WTH looks and comments).


  1. A circuit of 6 exercises, AMRAP in one-minute w/ 20 seconds of rest-transition, a goal of 4 rounds.
  2. Different Exercises for rounds 1 & 3 and 2. Round 4 was a combo QIC’s choice and Pax choice.
  3. 1st exercise was the “standard”, next exercise was either a lower impact “modifier down” (MD) option Pax could choose or a “level up” (LU) option if a Pax wanted a challenge.
    1. Squats – Weighted Squats (LU).   Cleans.
    2. Crunches.   Same.
    3. Deadlift.   Weighted Squats – Lunge (MD)
    4. CP Burpee.   CP Burpee.
    5. American Hammers or Crunchy Frogs.   Same.
    6. Hold Al Gore (some went with a weighted version).   Swings.

In round 4, the crew made it to 4 (out of 6) exercises, but all appeared gassed!

Stretching and mobility exercises.


Count-O-Rama 14
Praise report/Prayer requests: Spoken and unspoken.
BOM (modified) by Kiwi (great job Sir!).

Announcements: Check out F3 Grandstrand regional website, Slack messages and Twitter posts for daily updates and information.  1st F (ex. possible Spartan Race in Fayetteville, NC 8/15 & 16, GZ Dragonboat race in August, and annual F3GS convergence at #WH 6/13 7am  – 8am w/ bringing a canned good for local food pantry), 2nd F and 3rd F (ex. YHC on Q w/ Wisdom Books Bible study via Zoom…session 4 tonight) opportunities and events throughout the region.

NMMS 1: Well, I think even with the larger than normal numbers, the crew received a good beatdown!  Glad to see new (newer) faces (1st Base and Scuba Steve), frequent flyers (Stockman aka Humpback and Boxcar) as well was as the usual CP crew (O’Douls, Pikachu, Kiwi, Candy Cane and Single Barrel)…and hope the WOD while tailored to the CP mission was worth posting!  The Catapult Burpees…ok…blasphemous…#crowdpleaser…is actually more of an inchworm plank w/ a Merkin and a slight jump at the end that YHC used to rehab the calf.  Low impact and basically works the same muscles as a normal Burpee…you’ll see them again…Penelope and Flop pulled them off just fine!  Strong work by everyone!

NMMS 2: Somewhere during round 3, YHC (picking up on some smack talk between Pikachu – CP AOQ and O’Douls  – veteran Pax…bromance couple) had a “crunch off” aka crunchy frog competition between the 2 to see who could last the entire 1 minute set.  Honestly not sure who won, their abs are gonna sing to them tomorrow morning, but more importantly the bromance appears stronger than ever as they gazed into each other’s eyes (absence makes the heart grow fonder).

NMMS 3: Unfortunately, as said in my BS BB, we are very divided “race wise” as a nation.  The protests appear to be more peaceful and productive.  However, as a white dude, I am unsure what our next step should be.  I need to #live3rd, but I really need the Master’s touch of discernment and empathy….aye!

It was a lively morning y’all!  Honor to lead!  #F3Counts!


Leave a Reply