Below is the description of the proposed zero dark thirty WOD created for satisfying Week2Assignment for Class001 Cadre Academy.
Start off with an introduction of myself and a disclaimer to the PAX. Move right into instruct PAX to the forward listening position. (High Plank Hold)
I am not a professional and there is an assumption of risk. Please modify as necessary.
This workout is meant to actively reinforce the leadership lessons and principles discussed during Grow School. The foundation of this workout reflects the 5 foundations of the Q source. Since most things are worthless without a solid foundation we will revisit these 5 foundational points each round.
Question to the PAX: Does anyone know any of the five foundational q points listed in the Qsource? Once the PAX are done giving wrong answers call for them to Recover on their feet and listen to the answer.
Disruption
Language
Group
LDP
Preparedness
Ask for a demonstration of a six-count burpee performed slowly in cadence:
Explain how we will use the six-count burpee to remember the 5 foundational points by replacing the words in the cadence count with the words of the foundational points.
“One” replaced with “Disruption”
“Two” replaced with “Language”
“Three” replaced with “Group”
“Four” replaced with “LDP”
“Five” replaced with “Preparedness”
Pax will still call out the rep count as the final return to starting position movement.
So to test how well the PAX listens to the explanation we will start off with 5 Foundation Burpees together in cadence.
Starting positions…..Move
In Foundation Cadance;
Exercise
Disruption, Language, Group, LDP, Preparedness, PAX responds with “ONE”
Disruption, Language, Group, LDP, Preparedness, TWO
Disruption, Language, Group, LDP, Preparedness, THREE
Disruption, Language, Group, LDP, Preparedness, FOUR
Disruption, Language, Group, LDP, Preparedness, HALT
Now does everyone understand the buy-in for this WOD? There will be four corners each representing a quadrant in the Qsource where you will be performing exercises. We will all be starting at the foundation here in the center of the field and we will be moving to the first quadrant by transportation method just like baby boys grow into men. From Foundation Circle, we will be crawling to the first quadrant corner. Luckily babies don’t wear rucksacks so you can leave them here in the center and we will come back to it after quadrant 1 is complete.
Quadrant 1 has 12 q points so we will be performing a 12 step suicide. Everyone gets on the line. Cones are listed alongside the field to mark off the rally points.
Once finished crawl bear (bear crawl backward) to Foundation Circle to perform 5 six-count burpees in Foundation Cadance. Still Slick
Now ruck up. and ruck over to the second quadrant corner which is the “Live Right”.
There are 7 q points in the 2nd quadrant so we will be performing 7’s with 1 ruck press followed by 6 ruck swings. All the way to 6 ruck presses paired with 1 ruck swing.
Klaw (walk spelled backward) back to the Foundation Circle to get 5 burpees called in Foundation cadence by the PAX while the Q calls out the rep count. Rucked up.
Quadrant 3 “Lead Right” is next. PAX shuffles over to the third corner and performs a 12 step suicide but now starts with the furthest distance cone working way back to the closest cone. Doing the Hard Easy rather than the Easy Hard.
Shuffle back to the Foundation Circle for burpees again called by the PAX while Q calls out the rep count.
Grand finally is to crawl from center to corner 4 which is the “Leave Right” quadrant. Now there are 10 q points in the fourth Quadrant so the Q will delegate his leadership to the PAX by asking them to take turns leading an exercise for 10 reps then passing the Q stick to the next man until 10 reps of 10 exercises have been completed.
Depending on what was called during the Q4 quadrant you can decide if the PAX deserves to do the final foundation Circle burpees slick or while rucked up.
Explain that the method of transportation represents the physical abilities that change as we progress through life. Challenge the men to reflect on their lives for any remaining time to think about what it is in their lives that they need to still teach before their time runs out and to make sure they are not holding onto the torch until it burns out rather passing the flame to a younger man who can carry the light for the group into the future.
Stay frosty my friends,
Olaf