Backblast #160 - Not Over the Hill Yet

May 14, 2019

AO: Stairway to Heaven

Core Principles and Disclaimer recited to 9 PAX

41° / 94% Humidity

Mad Cow, Roid Rage, Hasselfhoff, Stalin, Basic Bro, Rehab, Bald Eagle, Soft Spot,  Snoop (QIC)

Warm-o-Rama

Capi Lap

YHC then instructed the PAX to line up and perform the following warm up exercises to the cones and back place approx. 30 feet away.

Inchworms
High Knees
Lunges
Low Bear Crawl. (Horizontal Bear Crawl on the Way Back)

The Thang

Mosey up the stairway of heaven, then to the hill overlooking belknap park. YHC then placed a line of cones at the top of the hill, then another line of cones about 30-40 feet down the hill.

1st Exercise - Descending circuit
The PAX lined up on the cones down the hill. They were then instructed to do 6 groiners, then bear run up the hill (Think bear crawl, but double the speed), do 6 merkins are the top of the hill, then finally backwards bear crawl (crawl bear) back to the cones they started at. We would continue the exercise, but decrease the number of reps each time for a total of 6 trips bear running up the hill.

2nd Exercise - Partner DORA
We all love DORAs. The PLAN was to do 25 declined merkins, 50 BBS, and 100 LBCs. The catch here, was the exercises were to be performed on the hill, fighting both gravity and the decline of the hill. While demonstrating the exercises, YHC almost tumbled down the hill when getting into BBS position and trying to perform a BBS. Call was made to perform the BBS in the direction of the hill, but the other two exercises were still to be performed as called out.  

While your partner was doing exercises, the partner PAX ran up the hill backups, then back to the cones twice, then switched.

As soon as the first round started, many of the PAX made it through all 25 Merkins before their partner had a chance to fight against the hill. Audible was made to increase the count to 50 Merkins so everybody got to suffer.

3rd Exercise - Uphill Burpees
Starting from the bottom cone, the PAX would do a regular burpee, but when jumping up, they jumped up the hill, rather than straight up (Hence Uphill burpees). By YHC’s estimation, it took the PAX ~ 7-8 burpees to get to the top of the hill.

We then moseyed down to the bottom of the hill and sprinted to top with All Ya Got speed. One sprint wasn’t enough, so the PAX went back to the middle of the hill and sprinted back up.

One more round of uphill burpees from the cones to the top.

Moseyed back to the AO.

3MoM
Flutter Kicks IC X30
World War 2 Situps OYO X15
American Hammers IC X15

Count-o-Rama/Name-o-Rama

COT

Read from the Q Source Blog:

Taking Responsibility for the Outcome is a three-step process

The first step in taking responsibility for Outcome is to know what it is you want to happen. Having Vision (seeing the Outcome) is part of what a Leader does. If the Leader does not have a clear destination in mind, how can anyone follow him there?

The second step is to devise a course of action (a COA) that has a substantial likelihood of success. A COA is a planned Movement to solve a Problem or achieve an Outcome. It is the path that will lead to realization of the Vision.

The third step is to demonstrate Commitment, the Leader’s unwavering loyalty and determination to both Mission and the well being of the Members of his Group.

All three steps are necessary.

Without Vision, a Leader won’t know where he his going, without a COA he won’t know how to get there and without Commitment no one else will trust him enough to follow him.

 

 

Drop It Like It’s Hot

-Snoop