Per Q Source, disruption is part of leadership. Humans tendency is to stay “comfortable” and not change. A leader realizes that disruption is needed in order to move a group toward advantage. With that in mind, 13 PAX got to experience another attempt by YHC at disruption. We also got to learn from failure. Some examples of my attempt at disruption:
If nothing else, the PAX got in some quality running and a few pain stations.
The Thang – Warm up with SSH’s, Mtn Climbers, and a ladder of burpees and jump squats (1/2, 2/4, 4/6, and 6/8)
Mosey up to top of Tartarus where YHC attempted to explain the Equalizer before quickly realizing I am better at showing then telling. Run down steps and then do called exercise at each corner (four corners) around outside of football field before turning around and retracing steps to the start. Idea was to let the PAX turn around as soon as the Rabbit came by on his way back. The rabbit wasn’t fast enough on the first round so all the PAX made it to the fourth corner and thus still had to do the bear crawls. I modified for round 2 and 3 to have the rabbit run all the way to the fourth corner and then start the exercises at the fourth corner. This saved the 6 all of about 10 yards and one set of exercises.
Round 1 – Pushup, Round 2 – LBC’s, Rounrd 3 – Jump Squats
I quickly decided to put the equalizer back into R&D so we moseyed down the short ramps to level 1 for a few minutes of mary before we partnered up for some alternating sprints and exercises.
Round 1 – Sprint and push ups
Round 2 – Backward run and CDD
Round 3 Karaoke and LBC’s
Mosey over to the brick benches for a few rounds of Dips with step ups and decline merkins in between. Then back to launch point for last 5 minutes with more mary, a minute of burpees, and jump squats.
NM
Nice to see the numbers climb up into the teens with strong group. Escargot showed up for the start but had to bail during warm up due to bad back.
Icky should be renamed cheetah – fastest man in the 20 yard dash but has to lie down and take a nap at yard 21.
Work week has worn me out so I’m got nothing else except kudos for the PAX for indulging me this morning.
The question… How best to combine kettlebells and a March Madness Challenge
The answer goes something like this:
Disclaimer given and off we went for a #HairBank5k as I hear Gypsy say “I came here because I didn’t want to run much!”
Circle up for
COP
SSH x 20 in Cadence
Imperial Walkers x 15 IC
Hillbillies by unintentional request from UnPlugged x 10 IC
Low Slow Squat x 15 IC
Merkins x 10 IC (20 for our official #2020MarchMadness count)
Grab your bells!
The Thang
Set 1
10 Halos around your head
10 Halos around your waist
20 Supine Pullups… Not #2020MarchMadness approved per Gypsy. #WorthATry #IfYourNotCheatinNotTryin
HairBand Mile
Repeato!
Set 2
Merkins Right hand on bell x 10
Merkins Left hand on bell x 10
Flutter Press x 20
Step ups x 10
HairBand Mile
Repeato x 2
(lunges instead of lap 2nd time)
(Merkin count up to 80)
Set 3
Clean and press Right x 10
Clean and Press Left x 10
Diamond Merkins on the bell x 10
Mountain Climbers x 20
1/2 lap
Repeato!
(Challenge Merkins done!)
6(ish)MOM
Dolly x 20 IC
American Hammer x 25
1 minute plank
Done!
YE OLDE MOLSKINE
Great to see Gypsy out, been a while since he has been to Overdrive. Missing some regulars but when Glass Joe texted me saying he has the Corona Virus or Swine Flu it’s ok that he doesn’t show up. #AintNobodyGotTimeForThat
#Cobains for forgetting the tunes because listening to heavy breathing and Bernanke and Gypsy discussing work travel restrictions was not the best soundtrack to our morning.
Still great being out there and pushing each other to get stronger
Announcements
Tis the season for Speed For Need! A bunch of races coming up including this weekend to keep your eye on the various SFN media channels
Tuesday at #F3Thrive I am on Q and bringing back the Thrive Challenge! If you are new come out and set a baseline, if you have done it before try to beat your last results. Try to be there a little early so we I can explain what we are doing with little downtime.
Always an honor to lead!
AYE!
Hair Band
Let the record show that I do not like Qing gear workouts. Thanks Chastain. His response, “The more reason to Q one”. OK buddy, I’ll show you.
The Thang:
After a quick Mobile DICCS, I had the PAX pick up dumbbells with the instructions to not put them back down until we are done at 6:15.
Circle up: (All exercises done with dumbbells in hand)
Combos: (Done with weights and going the length of approximately 10 parking spots)
Circle Back up:
Next:
Moleskine:
It’s good to get out of your comfort zone. Especially when you really, really don’t want to. I made sure to do a really good job today so not to get invited to Q at diesel again. I think I achieved that. All jokes aside, I am glad I got a chance to ‘Q’ today. Looking forward to Qing more this year. Looking forward to pushing out my comfort zone a lot this year. I also learned that Brutus can cuss very effectively telepathically. And Chastain can cuss even better with a series of angry smiles.
Announcements:
SnB, OUT!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
8 attended 2nd F – Monthly Social at Queen’s South last evening. I missed the DCCS – so not sure if that ever took place. 80’s Bingo was played. $2 Pizza Slices – CarbLoad ate the most..some transitioned from Bud Light to Guinness and seemed to enjoy it.
Centerfold gave an injury update: next doctor visit mid march – no weight bearing just yet. Need F3 Volunteer for sponge baths for places he can’t reach yet. Was good to see him in good spirits. He’ll be on the Mash unit in no time.
Proper Burpee form was demonstrated – and archived by BottleCap. NoSlurpees
We mostly talked about the 78 PAX that did not show….you know who you are
Solid Hydra group – several guys running in – quick disclaimer and off we went.
First boot camp post for YHC in a while. Gummy called YHC out the night before – and he was correct – guess you have to Q to get back out to doing boot camp. And Hydra is a great AO for it.
COP
Quick mosey to the small practice field:
10 IW – IC
10 Low Slow Squats – IC
10 Slow merkins – IC
The Thang
The Escalator – a favorite go to for YHC – mainly because it brings pain from the beginning and keeps everyone moving. YHC has a love/hate relationship with it.
5 jump squats, 5 merkins, 5 heels to heaven, 5 burpees – run to other end of field (approx. 50 – 60 yards)
10 jump squats, 10 merkins, 10 heels to heaven, 10 burpees – run back
15 jump squats, 15 merkins, 15 heels to heaven, 15 burpees – run to other end of field
20 jump squats, 20 merkins, 20 heels to heaven, 20 burpees – run back
15 jump squats, 15 merkins, 15 heels to heaven, 15 burpees – run to other end of field
10 jump squats, 10 merkins, 10 heels to heaven, 10 burpees – run back
5 jump squats, 5 merkins, 5 heels to heaven, 5 burpees
Finished – all total 80 reps of all and about 400+ yards of AYG
Next – divide into groups of 3 for some gopher / grinder work:
Pax 1 at the concession stand area – 10 jump ups, 10 dips, 10 derkins – rinse and repeat
Pax 2 run from the concession to playground – 5 pull ups – then to small track to Pax 3
Pax 3 –burpee broad jump around the track.
Pax 2 swaps with Pax 3 who then runs back to playground – 5 pull ups and over to relieve Pax 1 and start jump ups, dips, derkins.
Rinse and repeat until everyone had done each section twice.
Mosey to play ground – about 9 mins left
AMRAP – 5 pull-ups, 10 merkins, 15 squats for 9 minutes.
Finished.
NMM
Great group out, even if Gummy decided to sleep in. 2nd F is always great at Hydra. Was YHC’s first post nearly 7 years ago. Thanks Sprockets and Gummy for the opportunity to lead. And why YHC may have given some people flack for the lack of burpees – everyone was working hard.
Thanks again men for allowing me to lead.
Thanks Puddin for the take out.
Champagne Out.
Announcements:
Foghorn is on Q next week at Hydra – his VQ – come and show is support.
Sprockets needs bags of frozen peas for his weekend.
8 men braved the foggy conditions and tried to answer the question of whether it was possible to sweat in 39 degree weather. diccs presented.
Warmup:
*Mosey .8 mi to the roundabout by the track-stop at various locations for 15 9 merkins (car back), 15 wide arm merkins, 15 diamond merkins, 15 stagger merkins on curb.
Thang:
*Course was mapped out-run the exact opposite direction back to the start. At every prior stop, complete 8 burpees, plus 8 at end-Total 40 -Lunge walk while waiting for the 6
*Mosey down to the poop palace. On the wall, donkey kicks x15, Mike Tysons x15, mountain climbers on BTTW position x15 (each leg)
Run up to back of middle school, dodging all exhaust fumes. Dips x15 IC, Derkins x15, elbow plank Dancing Chilcutt on bench x15 (each leg)
Complete this set two additional times.
*Set of Mary-Heels to Heaven x20, Big Boys x10, Pistol x10 each leg
*Mosey to staircase, bear crawl backwards up both sets of stairs run up stairs, bear crawl to wall and complete Maktar Ndiaye’s x10, wall hand plant merkins (if you couldn’t tell, the Exicon was not consulted) x10.
Complete this set two additional times.
*Mosey to front of middle school. Burpees x10, merkins x10, bobbly hurleys x10, run half a lap, then 8 of each, half a lap, 6, etc down to 2.
Ran one final lap as hard as possible to hit 4 miles.
Moleskin:
By my count we got in 70 burpees, and I must say that they were the best looking burpees Cuthbertson has ever seen. The best! Not one Slurpee or Aussie burpee in sight. And the greatest part-no Recalcu form police to be found.
Bottlecap kept letting me know that the Q was similar to Frack’s last night, except with some more running. Obviously great minds think alike. I did try to throw out an exercise Waxhaw hadn’t seen in a while, but apparently calling out a backwards bear crawl up the double set of stairs crosses the line for some all of the present PAX. The chatter ratcheted up quite a bit and I literally got the Shake and Bake no from a few.
As usual, tried to keep the pace and heartrate up. And low backs will be sore tomorrow.
PS: when we passed the Impromptu PAX, they mocked us and tried to fight us. Jealous much? Wow!
Gerber-seemed to be on cruise control all morning. Likely perturbed that I didn’t let him run free too much and when we did, called out burpees to slow him down. Great burpees though (see above)
Bottlecap-Proudly led the “I’m afraid I’m going to crush my skull going up these stairs” charge.
Foundation-still upset about #namechangegate #didntevenbuildafreakinhouse
Deflated-fartsacked and not present. #protectyaneck
Easy Button-didn’t modify once, even when he said he was going to modify, was really only kidding and completed every rep of every exercise.
Smithers-Always know where to find him, right next to Foundation. The ultimate Tag Team.
Hooch-Only complaint-asked for more BTTW mountain climbers next time. And to run some more. Missing Longhorn out there this morning
Rubbermaid- Just happy that we didn’t venture into the muddy stuff #morningwoodproblems
Announcements:
Dash for Down Syndrome 5k-3.21.20-pushing at least 6 chairs. Need runners to assist. Message Zinfandel if you need more info
Rockwell shared a personal story about a brave young man that passed too early. Prayers needed for Gary and Gavin. Remember to cherish the times with your children.
7 dudes came out in the pouring rain to get in a 45 minute calorie burn. Pending a last minute baseball game cancellation; I was able to step up and lead. Brutus begged for low running due to raw nuts, and I obliged.
Workout
Quick mosey around back of school
Run to picnic tables
Run to stairs (partner work-alternating exercise and hot lap)
Run back to picnic tables
Run back to start where Bottle Cap took over the last 5 minutes while I stretched the lower back trying to dislodge the tampon.
It’s good to see new 2.0’s coming out. Wrangler (Birth name Levi aka Chastain 2.0) had a smile on his face the entire time. Not sure how it energy continued to increase throughout the workout. I have been really working on Transporter, and getting him to branch out and try new things. Yesterday it was an evening workout; next week it will be rejoining the playhouse. Welcome Informer; hope you enjonyed your 13 minute boot camp in the rain! “Informer, ya no say daddy me snow me I go blame A licky boom boom down“. Yes I had to google the lyrics.
Announcements
CRADLE TO THE GRAVE!
The 2020 Weight Loss Competition has ended and we have a new champ – with a 13.7% weight loss and 34.8 lbs since the start, we congratulate….. Smithers! Now, lets look at the field and see how the rest of the field panned out.
Top 3 Individuals who are in the money:
Just short of the money:
Rest of Field
Team Standings:
Payouts will be distributed to the Top 3 and Team winners in upcoming days. Great job to everyone and impressive amount of weight shed. Now challenge comes to continue to keep weight off. Good luck and keep it going.