Not a Cult

Not a Cult

Workout Date:





Rocky Top

The Thang:

Conditions: High 30s. Brisk, but hardly any wind.

YHC/QIC’s monthly turn to lead the #Catapult (CP) #HIM this morning and it had been awhile (too long) since I had posted due to work commitments (aka government bureaucracy)! As mentioned in the Slack channel, YHC inferred that he was going to bring a moderately aggressive WOD for the crew 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/ some light (group) running…and depending on who showed up, last minute modifiers as needed.

Abbreviated welcome to F3, mission and disclaimer – it was only Rocky Top and YHC.  Our regular Pax are now venturing out and taking Qs at other AOs – Pikachu had his first Q at the #Village this morning and many Pax were posting to support him – awesome to see this!

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

Mosey on over to the front of the church entrance by way of coupon pile to grab a paver block and we got after it…

  1. The “Rousey’s Back” WOD (AMRAP – the goal was to complete 4 rounds; we got in 5 equating to 100 total reps. for most exercises):
    1. 20 Merkins.
    2. 20 Curls.
    3. 20 Squats w/ block.
    4. 20 Kettle Bell Swings w/ 30 lb. bell.
    5. 10 Big Boy Sit Ups (strict form…there is no other way!).
    6. And 1 lap around the church.
  2. Stretching and mobility exercises.


Count-O-Rama 2
Praise report/Prayer requests: Spoken and unspoken.

Announcements: Check out F3 Grandstrand regional website, Slack messages and Twitter posts for daily updates and information.  Plenty of 1st F, 2nd F, and 3rd F opportunities and events throughout the region.

NMMS: (1) The planned beatdown had an original goal of 4 rounds (plenty). But, seeing that it was just Rocky Top (who posts regularly at #BombSquad and the #Village) and YHC, I pushed us to squeeze in one more round that put the exclamation mark on this morning’s level of effort! (2) Rocky Top (a CFHS teacher) also mentioned at warm ups that my middle 2.0 (Connor – F3 Feathers) is in his government economics class – small world. Maybe a fist bump and an exchange of cryptic aliases will occur between the two this morning w/ confused looks from the other students…#notacult. 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!


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