Structural Support, Short Circuitry, and the Circle O’ Mary

QIC: Snatch

Date: 10/21/2020

PAX: Dundee, NordicTrack, Blue, Running Man, Gretel, Mr. Clean, U-Turn, White Lightning, Heisenberg


61°, clear skies, and calm.


  • SSH x 20 IC
  • Forward Fold x 10 IC
  • Downward Dog Pose to Cobra Pose and back to Downward Dog
  • WMH x 15 IC
  • SSH x 10 IC
  • Mosey out to the road, up the stairs, and down to the far side of the Detention Facility

The Thang

Structural Support

Wall sit with alternating leg raises in cadence (sort of a squat-march type of thing) x 10 IC, then performed slightly declined WMDs (with feet up on high curb, performed 5 each or wide, regular, and diamond merkins).

Short Circuitry

40 seconds on, 20 seconds off with the following circuit of exercises, performed with coupons: squat into overhead press, lawn mowers (reverse lunge with row at the end on one side, then repeat on the other side for the next circuit), deadlift into biceps curl, and American hammers. We ran a lap around the upper track after completion of the circuit, and we repeated this glorious cycle 2 more times.

Additional Structural Support, Cobra Kai Style

We revisited the wall at the end of the Detention Facility to provide further structural support with more wall sitting, this time throwing alternating jabs and then alternating upper cuts x 10 IC, followed by knuckle pushups x 10 IC.

Circle O’ Mary

We then circled up on our sixes and went around the circle, where each PAX called out an ab exercise for our mutual enjoyment. Mr. Clean treated us to reverse lunge/flutter kick combos, Blue tortured us with American Thors (BBS with American Hammers at the end), Running Man mixed it up with BBS with alternating jabs at the end, and Dundee brought us home with Peter Parkers.


I borrowed some thoughts from the Q Source pertaining to the foundational leadership principle of Disruption, and I spoke briefly about the idea that a leader disrupts his followers by moving them from a state of stagnation to a place of advantage. Good leaders do this while present with others, great leaders motivate others to do this even when he is not around, but the best leaders seek to leave a legacy of movement from stagnation to advantage that lasts beyond their lifetimes. To achieve this legacy, a leader’s love for his followers must exceed his love for himself. “The great leader knows that if his love is not great, then neither will be his leadership.”