The shovel flag was planted as the PAX of 26 enthusiastically showed up for Catalyst this morning. A pair of BRR veterans split duty for the hour today as they searched long for inspiration and settled on the Red Headed Stranger. If you don’t know who that is, then look it up!
The Thang:
Warm Up: SSH x 25, Fazio Arm Circles x 20, Good Mornings x 15, Carolina Dry Docks x 10, Prisoner Squats x 10, Windmills x 15, Merkins x 10,
Bank Run: 2 Groups- 1 runs around the First Citizens Building while other group does Balls to the Wall, rotate groups 1 runs around again but using the stairs while group 2 does People’s Chair (2nd & 3rd time in PC, 1 legged). Everyone makes 8 runs in total, on the last run other group did leg lunges.
Web Time: 5 stations to visit from shovel flag center. 5 groups total. Bear crawl from the center to your station, perform exercise and gorilla walk back to the center. 10 seal jacks at every visit to the center. Stations were the following: 1)15 Burpees 2) 40 LBCs 3)30 Merkins 4) 20 Squat Walks 5) 15 Star Jumps
Run up stairs to short wall: Dips x 20, Derkins x 20, Incline Merkins x 20, 5 Burpees OYO
Curb Time: Quick Feet x 30, Mini Jump Ups x 20, LBD x 20, Decliners x 20, Diamond Merkins x 20
Tunnel of Love 2 times through
Competitive Mary (2 Lines across from each other): Freddy Mercury x 25, LBC x 40, Russian Hammers x 30, Forgot the last one
Run it home with all you have left….and that is all.
COT
Quote of the Day: “History will have to record that the greatest tragedy during a period of transition it is not the strident clamor of the bad people, but the appalling silence of the good.” – MLK
Naked Moleskin:
–No Catalyst next Saturday the 21st, Pullen will be the only F3 show in town. If running the Mid-Town Race Series let Maize know.
-Thoughts go to the Spearheads headed up for the GoRuck Nasty next weekend. Travel safe, be safe, have fun, drink lots of beer and tell us all about it at PRs the following Thursday. Aye!
–T-claps to CK for the 2012 9-11 Stair Climb idea, for Money Hose saying lets do it again in 2013, for Gnobby organizing a great event on Wednesday, and for the PAX turning out for it in fine form. The coverage was all really well done and the exposure was beyond expectations, it will inspire others to take action themselves for sure. No telling what the 2014 version will be like……
– To invigorate male community leadership! Elsinore, Rain Man, and Friar Tuck are now the site Qs at Catalyst. Rain Man will lead the 28th of September, then we’ll have the Mule on October 5th so get up with these men if you have an interest in leading in October. Surely they’ll be around to talk to, all were noticeably absent this morning #takingtimebeforenewjob
– The Mule October 5th: 6am Launch from Pullen Park, be on the lookout for a pre-blast in the near future. 7-8 miles over 4 hours, probably a little bit of everything….especially Burpees. #youcandoit
-Celebrations are in order for Pei Wei becoming a new father this week, don’t know if it’s a boy or girl. Yes, we are a group of men that participate in this thing. Also thoughts for Au Pair & MAuPair on their trip to Italy, prayers that the shorties hang in there with grandparents so they can enjoy themselves.
– Loving all of the new faces this morning, 2 FNGs and a few others making their 2nd F3 post as well.
– No real reason to use the above picture, just liked it. Signing off, Aye!
