AO: The Shadow

When: 10/06/2020

QIC: Team Mom (FKA Guard Dawg)

PAX (15): Big Apple, Billboard, Diablo, Leon, Fireballs, FNG - Catfish, Novocaine, Oompa Loompa, Radar, Ricky Martin, Rum Runner, Sasquatch, Snake Oil, The Original, Team Mom


“One great reason to do hard things is that by doing them, they begin to feel easier — not because they are actually easier, but because by doing them, we become more adapted to and more adept at conquering them. Choosing to do what’s difficult makes us stronger to face other difficult things.” –

Somebody Smart

On October sixth, fifteen strong men got out of bed and put their big boy pants on, looking for an opportunity to better themselves by doing something difficult. Today’s grind was quick and fast, YHC wanted to try and get plenty of fun activities jammed into a forty-five minute beatdown.


A few MILEs together plus the first, of many, sets of planks:

  • Michael Phelps IC 7
  • Imperial Walker IC 7
  • Low Slow Squat IC 7
  • Evander Holyfield’s IC 7
  • Plank Roll Call Clockwise – Full Birth Name
  • Michael Phelps IC 7
  • Imperial Walker IC 7
  • Low Slow Squat IC 7
  • Evander Holyfield’s IC 7
  • Plank Roll Call Clockwise – F3 Name

The Thang:

(A) Mosey to pit of despair.
Plank for the six
Slow Merkins IC 5
Four Rounds Of Stair Jumps
(B) Mosey around the wall of pain and plank for the six.
Slow Merkins IC 5
Wall sits for three sets, counting by 1’s, 10’s, and 1000’s.
I firmly believe that Sud’s Online Tutoring School has paid of tremendously for the men of The Shadow, everyone was counting great this morning. I know has he and the rest of the 0530 PAX were delighted as they ran around us and heard our awesome counting skills.
(C) Mosey to the track and gather on the goal line. Plank for the six.
Grab a partner, one person runs while the other attack the reps, together we wanted one hundred reps total. We did three rounds of drills here. The PAX did more planks and air squat holds as the six pushed to finish the reps.
  1. 100 Squats – Run backwards 50 yards, sprint 50 yards back
  2. 100 Side Straddle Hops – Run sideways 50 yards, sprint 50 yards back
  3. 100 LBC – Sprint 50 yards, sprint 50 yards back
(D) Mosey to Vanderlyn Turf Field, Plank for the six. YHC Reminded the PAX to stabilizer their breathing while doing our recovery planks. Breathe in through the nose, out through the mouth.
Freddie Mercury IC 15
Pick A Time – Clockwise called out by the PAX
Slow Merkins IC 5
(E) Mosey to the hidden field for Mat Drills.
Today we attack the Mat.
The Commands were: Ready! Feet! Hit! Left, Right, Front, Back! Hit and get out!
-Two point wave
-Four point wave
Time sure does fly when you are having fun, with only a few minutes left, YHC gave the PAX two options to get back to the Flag Stick:
Remember The Titans run through the woods or jog around the track.
The PAX who took the track beat the Titans back to the circle, the gloom was extra dark in the woods this morning. Thankfully Snake Oil did not waste any time and had the PAX working on some American Hammer’s as we returned.
Slow Merkin IC 10
Five Burpees OYO


One FNG, Colton Kinnamon, he grew up a few miles away from YHC and Oompa Loompa in Dalton. A former college baseball player, Colton now lives in Copper Mountain, Colorado. He is currently living his best life, enjoying the outdoors and shredding down the snow on the side of the mountain. He is in town for a wedding. Welcome Catfish.
Rum Runner took us out with another beautiful prayer. We must lead with love to our neighbors.

Naked-Man Moleskin:

VOD – “God has not given us a spirit of fear and timidity, but of power, love, and self-discipline.”
-2 Timothy 1: 7
YHC wanted to bring a little college football conditioning drill to the Shadow. Here is a representation of what we looked like today. (A younger, bigger, and mentally weaker Guard Dawg can be viewed at the 1:27 mark)
The mat drill is, to your YHC, the toughest physically and mentally challenging hour long workout you can ever do. These were brutal 5 AM workouts during the off season. You can do a drill perfect and your position coach and give your group a thumbs down and you have to hop right back in the drill, with no recovery.
You have to get your mind right to be perfect together. If one person in your group slacks, then the whole group will get sent back. We did a slight preview today. There are plenty more segments to bring to a Q in the future.
Here is another great video of Mark Richt explaining why Mat Drills are so effective. You must do all the little things correctly.
Excellent effort this morning men. Thank you for letting me lead.

Leave a Comment