Bozo

18 pax made it out for consecutive Hub posts, all despite 19 degrees of chill in the air. After the success of the Robbie Miller WOD Saturday, I saw another opportunity to Q and implement my take on a pre-designed WOD, this one from the lunatic who runs Heavy Drop Training and just started designing suggested “ruck club workouts.” The least I could do was deliver a backblast on the day of the workout. Here’s who was there putting in work.

PAX: Hunger Pains, PT, Fight Club, Campbells, Scarecrow, Atticus, Thunder, Lights Out, Mr. Incredible, Bozo, PacRat, Optimus, Taxman, Bob Villa, Al Gore, HHH, Mufasa, Editor (QIC). 

Pre-Runners: Mufasa, HHH, Mr. Incredible.

Post-WOD Rucker: Editor (Tribe Pain and atonement)

WARMUP (by Mr. Incredible)
SSH x20ic
IST x20ic
Abe Vigoda x10ic
Parking lot lap

CIRCUIT 1
Elevating by one rep each round (1 of each, 2 of each, 3 of each … )
Squats
Burpees
4ct Mountain Climbers
V-Ups
4ct Flutter Kicks
Repeato for 8 minutes

WARM-UP 2
2 Light Pole Laps
SSH x20ic
Side Lunges x10ic
Merkins x10ic
LBC x20ic

CIRCUIT 2 (with Coupon)
Elevating by one rep each round
Lunge each leg
Squat
Curl
Swing
Thruster
Repeato for 10 minutes

3 Laps around Flag Pole Island

CIRCUIT 3 (with Coupon)
Elevating by one rep each round
Coupon Complex
Overhead Press
High Pull
Curtis P (Squat Clean/Lunges/OH Press)
Repeato for 9 minutes

MARY
1-minute Superman, including hyper-extend AND hyper-hyper extend

MOLESKIN

First. I apologize for being a few minutes late to the Q and apologize to everyone, especially Mr. Incredible who took over the warm-up, and all the newer pax who deserve better. I joke about late starts enough, but it’s a disgusting, unprofessional, shameful habit.

Anyway, as the preblast said, “It’s YOU VS. YOU.” As Campbells said, “I’d rather it be Me vs. Me than Me vs. The Mick.” This one was a butt-kicker if you allowed it to be, and I hope you did. Curtis Ps suck. I know I’m feeling it already, and that’s a good sign when the soreness creeps up in the evening. If you were focused on form or using more weight, even better, but I thought this was a great challenge to dig within and get work all over your body without going to the ground too often after the first circuit. I applaud everyone for posting. The number of pax almost eclipsed the start time temperature, which has to be rare. This was intended to save my voice for work (I apologize if I wasn’t great at explaining anything) but keep you all moving and challenging yourself. The great epiphany last year was that the Q’s fitness level doesn’t have to be on par with The Mick for the pax to get a great beatdown out of it. Ladders are one trick; AMRAP (as many reps/rounds as possible) circuits are another. The Heavy Drop guy threw this out there for free to ruck club leaders to accomplish this month, and I saw some of the Houston AOs used it last week. After the time bombs at Patmos Monday, I remembered I had this timer-fueled opportunity for us all. The buzzwords in eLearning are synchronous (every working on the same thing at the same time) and asynchronous (everyone on their own time with a similar task), and I brought that to this WOD. The original recipe was 10 minutes, 15 minutes and 10, but I scaled it a little and hope everyone got what they needed out of it with a mix of some jogging. Nice to see the fellas, even if I couldn’t really tell who was there until the COT. Great work by the newer pax like PT and Hunger Pains. I was standing near you and saw you pushing through it. Great work! If you can keep posting in this weather, it will get better, as will you. I encourage more people to Q and lead and hit that February schedule. Thank you all once again for the positive feedback and the opportunity to lead this tremendous group of men in the gloom. 

SYITG