O’Fartsack at The Plank/Catapult East

O’Fartsack at The Plank/Catapult East

Workout Date:





Killington, First Base

The Thang:

Conditions– Mid 50s and calm winds- great weather for a beatdown.

Somehow my boy, Crabs, came up with a new F3 name for me, O’Fartsack, after YHC took “vacation” from F3 during spring break. Shame on me 🙂 We all have had some fun with the new name, and I showed him my gratitude by placing my dog’s “fartsack” on his car last night during an evening walk 🙂

In any event, the name has stuck and the O’Fartsack could not be any more true when I didn’t post on Thursday for the one year anniversary at the Plank yesterday. Sorry brothas and kudos to Castaway for his leadership at The Plank!

However, I knew I needed to redeem myself, so I took it upon myself to step and take the OPEN Q today. I sent a text to our Catapult crew that I was on Q. Lots of mumblechatter, and most thought I would be playing frisbee with myself. For a few minutes, I thought I would be, but my boys First Base and Killington didn’t let me down.

One minute warning (actually 15 second warning) was announced at mid field.

Disclaimer and mission was implied as we had some #HIM there who knew the drill.

COP (Mid Field)

20- Hairy Rockettes IC

20- SSHs IC

20- IWs IC

15- Good Mornings IC

15- Willie Mays Hayes IC

20- HBs IC

20- Plank Jacks IC

20- Shoulder Taps IC

15- Big Arms Circles IC

15- Big Arms Circle (change directions) IC

15 -Chinooks IC in squat position

15- Chinooks IR IC (change direction) in squat position

The Thang

Directed PAX to stay in the COP. I would start with 5 burpees and mosey around track to the next PAX to do same set of exercises. While other PAX are doing their burpees/mosey set, other PAX are doing the following AMRAP exercises: 5 Merkins, 5 Big Boys, 5 Squats

Next, the following set of exercises were performed IC:

10 Merkins IC , 20 LBCs, one lap around AO track

10 Merkins IC, 20 LBCs IC, 30 SSHs IC, one lap

10 Merkins IC, 20 LBCs IC, 30 SSHs IC, 40 Tempo Squats IC one lap

YHC called cadence for Merkins & Squats, Killington LBCs, and First Base SSHs

After last mosey around lap, we proceeded to do a full set of climbing bleacher stairs.



30 Freddy Mercurys IC




Announcements- We did a brief discussion about the announcements we discussed at Catapult this week. All PAX/HIM understood what was going on around the region.

I prayed us out- focusing on unspoken prayers for the present PAX and their families.

As always, it’s an honor to lead and glad I beat the fartsack to lead this gloom. While walking out, Killington stated that we put in 1.7 miles in addition to our beatdown reps. Strong work fellas!