24 strong at Catalyst on Saturday.  Three stayed on campus and did work with KB’s while the rest went AWOL for awhile but returned home for an emotional reunion.  Searching for some backblast inspiration, so why not go with select lyrics from a random U2 song.

I’m not afraid of anything in this world
There’s nothing you can throw at me that I haven’t already heard

Shaggy got the party started right with an impromptu recitation of the F3 mission requested by YHC.  After a little warm-up COP together, I have no idea what the KB guys did, but I’m sure it wasn’t nothing.  The rest of us took off on the run down Camelot towards North Hills East.  Stop along the way for Burpees x 7 and Star Jumps x 7.  Continue to The Dartmouth.

Don’t say that later will be better. Now you’re stuck in a moment and you can’t get out of it.

Micro-Murph:  break up into 3 groups of 7 each.  Group 1 starts at pull-up station and knocks out 10 pull-ups each, then runs to Group 2 station.  Group 2 starts at SW corner of the building and does AMRAP merkins until Group 1 arrives, then Group 2 runs to Group 3 station. Group 3 starts at NW corner of the building and does AMRAP squats until Group 2 arrives, then Group 3 runs to pull-up station.  Continue rotating through stations until all groups have completed two full circuits.  Single line Indian run back up Camelot to back lot at Carroll.  Stop again for Burpees x 7.

I never thought you were a fool, but darling look at you
You gotta stand up straight, carry your own weight
These tears are going nowhere baby

Mosey down to the basketball courts for quick set of Star Jumps x 7, then partner up.   Each partner grabs a rock and heads to the track for aset of overhead press x 10, bent-over row x 10.  Repeato for total of three sets.  P1 then hands P2 his rock, sprints 1/4 of a lap, does 10 burpees and waits for P2 to arrive.  P2 carries both rocks for the 1/4 lap until he reaches P1.  Flapjack for next 1/4 lap.  Once P1 reaches P2, repeat the above overhead press/bent-over row rock sets, then repeat partner sprints/rock carries back to starting point.  One more lap of the same, except substitute curls and tricep extensions rock sets and sumo jump squats x 10 after each sprint.

You’ve got to get yourself together
You’ve got stuck in a moment and now you can’t get out of it

Drop your rocks, one last set of Burpees x 7, then head up the stairs.  Sprint length of the back parking lot then mosey back to main lot to reconnect with the KB’ers.  Bro-hugs galore.  It was quite a scene.

Cindy-led Mary with WW2’s, LBC’s, Hammers and Heels-to-Heaven.  Finish up with Boat-Canoe.

And if the night runs over, And if the day won’t last
And if your way should falter, Along this stony pass
It’s just a moment, This time will pass

Announcements / Prayers:

  • Battle of the Bags to benefit Haven House.  Sunday, 5/21.  Trophy Brewing (Maywood location).  Sign up here.
  • Beggars Banquet bible study.  Mondays, 6:45, Chick-Fil-A at Cameron Village.  Rotating Q’s and rotating topics, so jump in whenever you can.
  • Look for information regarding upcoming golf tournament at Jekyll Island honoring the memory of ManRam’s dad / Boog’s grandfather.
  • Need Q’s for Catalyst and most other workouts. Take the leap if you have not done so yet – you won’t regret it.
  • Prayers for Spin Class’ mom, Swirly’s sister-in-law (please correct me if I’ve got that wrong) and other dealing with illness and other health issues.
  • Home-and-home series for Catalyst and Ambassador coming soon – dates and details to follow.

Not too much ground covered today, but hopefully all were sufficiently tested.  Epoxy absolutely dominated Announcements today – #TClaps.  I’ve been fortunate to be at a couple of Shaggy Q’s lately and was inspired to follow his lead on starting off with a reminder of the F3 mission, a routine practiced by our brethren in F3 Carterico.  Plant. Grow. Serve. – learn it, love it, live it.

As always, an honor and a pleasure.  Aye.