No shoes…no problem!

No shoes…no problem!

Workout Date:





O'Douls, Pikachu, Rocky Top (not a Kotter), Kiwi (1 x R), Skimmer (1 x R) and Single Barrel

The Thang:

Conditions: Mid 70s, little humidity 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 determine progress achieved against our base line that we established a few months ago.  YHC used a familiar circuit so that we could get to work right after warm ups with minimal explanation. 7 CP Pax accepted the fit test challenge and it went down as follows:

Welcome to F3, mission and disclaimer.

Warm Up:
YHC had Pax mosey on over to the near #coupon pile now freshly restocked with paver stones compliments of OneCall and then make their way to the large church parking lot for directions.

SEGMENT 1: “21”

At the large parking lot w/ coupon YHC explained the following: “21″ is a superset of the “11s” circuit with station 1 being 20 reps. of an assigned exercise; then movement (ex. run) to station 2 to do 1 rep. of another assigned exercise making the total reps. 21. Then run back and do 19 at station 1, movement, 2 at station 2, and back & forth & so on until numbers are flipped.

Station 1: Alternating Merkin and Curls w/ coupon.  Run, trot or walk to the next station.

Station 2: Alternating Squat and LBC.  Back to station 1.

The small wrinkle is that if you did a Merkin at station 1, then the Pax would alternate to the Curl on the next trip. Likewise with the exercises on station 2. The descending/ascending counts still stayed the same.

We started around 0540 and hard-stopped at 0600.  Pretty much all Pax finished the entire circuit in the time allotted. That is awesome considering based on past records we had 3 more minutes to this last time and only 3 finished!!

SEGMENT 2: We wrapped up the workout with a round of “One Up” (Pax paired up chose an exercise and challenged/countered/settled on the # of reps.) and then in the final minute or two stretching exercises.


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

Announcements: Check out F3 Grandstrand regional website, Slack messages and Twitter posts for daily updates and information.  #Shieldlock.  MBM.

NMMS: Way to handle the non-stop aspect of this workout; you guys are truly #accelerating!  With your now new bench mark, train a little harder and see if you can shave a few seconds off on the next test!

NMMS2: Single Barrel…inadvertently forgetting to bring his PT shoes…still did the entire fit test! #Noexcuses.  Just don’t forget your shorts next time brother…it will get us hot & bothered potentially breaking up the #bromances blossoming at this awesome AO!



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