Energy refills when heroes catch their breath between combats. HP does not. A quiet scene can be that breather; a scene that ends in another fight cannot. That asymmetry is the whole pacing system. Heroes who get a breather come back at full strength; heroes pushed through three fights in an afternoon are running on bruises.
The harness measured it: three heroes sweeping four successive guard posts win 64% of the time when they catch their breath between each one, and 5% when the damage carries. To make a night feel desperate, don't add more villains. Take away the pauses.
A Level is +5 HP, +5 Energy, and either +2 to every stat or one power upgrade. Give one when the story has visibly turned (a villain captured, a scheme broken), never on a schedule. Three or four sessions is a comfortable pace. Go carefully past Level 3: the gap between a party and a villain moves the odds faster than any single stat, and the caper's sizing table shows how fast.
Percentile dice and a few d6s and d8s. The one-page rules. Character sheets, either the party's own or the Capes and Cloaks rosters printed as pre-gens. The Chairman, whose card is on the caper, and a fistful of henchmen. That is the whole kit.

Resolve it through the normal damage pipeline: Invulnerability or Roll With the Punch, then Force Field and HP; make the usual Knocked Out check at half HP or less. Do not add Fly Back damage; the impact is already the fall.
A Grab cannot become a same-turn flight-and-drop: while it is maintained, neither character can move or attack. For a cinematic carry, require an action to Grab, a later move to fly upward within the hero's carrying capacity, and the villain's normal chance to break free with Brawn. Releasing them is free and the fall resolves immediately; a villain cannot Blast while still grabbed.