04/04/2022 - Iron Lion - Championship Monday
AO: Iron Lion
When: 04/04/2022
PAX:
Number of Pax: 15
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sputnik
Introduction
The NCAA will crown a champion tomorrow night. Come out and join YHC to compete to see if you have what it takes to be a champion. You’ll need your coupon and 
. I’ll bring the tunes.
HC 
Arrived at 5:00 AM. The predicted rain was holding off. Setup up cones, board with brackets and speaker. Greeted the PAX as they arrived.
5:15 AM – Introduced the 5 principles and disclaimer.
Warm-O-Rama
Motivators – IC – 5
Shoulder Taps – IC – 20
Arm Circles – IC – 8 forward/8 backward
Imperial Walkers – IC – 10
Tappy Taps – IC – 10
Explained the rules.
Created Sweet 16 brackets with 16 schools. The PAX divide into 2 teams. Each team does the same exercise & reps. When each PAX finishes they plank. The first team to have every PAX in plank position wins a point. If team 1 wins, the top team in the bracket advances to the next round. If team 2 wins, the bottom team in the bracket advances. Each team has a corresponding exercise. Once all teams are eliminated, all PAX do the exercise associated with the remaining team.
The Thang
Each PAX does 20 merkins and then sprints to the cones. The first 2 PAX to finish are team captains. BabyHands and Blistex were captains. Each captain then chose their team.
Sweet 16
Round 1 –
Kansas vs UNC – 50 Plank Jacks
Michigan St. vs Iowa – 40 Dark Tower Press
Gonzaga vs Notre Dame – 30 Lunges (Each leg = 1)
Illinois vs Purdue – 20 Shoulder Press
Mosey – 1 lap around the parking lot
Round 2 –
Duke vs Ohio St. – 50 LBC’s
St. Peters vs USC – 40 Air squats
Arizona vs Wisconsin – 30 Bonnie Blairs (Each leg = 1)
Baylor vs Indiana – 20 Burpees
Mosey – 1 lap around the parking lot
Elite 8
Round 3 –
Kansas vs MSU – 40 SSH
Notre Dame vs Illinois – 30 Curls
Mosey – 1 lap around the parking lot
Round 4 –
Duke vs USC – 40 Apollo Ono’s
Wisconsin vs Indiana – 30 Chest Press
Mosey – 1 lap around the parking lot
Final 4
MSU vs Illinois – 20 Goblet Squats
Duke vs Indiana – 15 Blockess
All tied up 7 – 7 going into the Championship Game!
Championship Game
25 Curls – both teams finished at the same time!
Move to the tie breaker…Sprint. Each team chooses one player to race to the cone used to choose captains.
Sulley vs Blistex…And it was Blistex by a nose!
No time for Mary…Recover, Recover
Circle of Trust
I recently read a book on business transformation and innovation with a message that translates to any situation where you are trying to change a behavior or accelerate. The book uses the example of a bullet. We often focus on increasing the fuel (i.e. gun powder) and don’t spend enough time focusing on reducing the resistance (friction from the gun barrel, wind, gravity, etc) which act to slow down the bullet. No matter how much powder you use there comes a point of diminishing returns. The only way to keep accelerating is to reduce the friction. This applies to any transformation or activity we undertake where we are trying to make a change. For instance, at Q Source this past Friday, Chazz shared some tips from 75 hard. He shared how he would prepare meals ahead of time, often 3-4 days in advance, or just be conscious of how he scheduled activities during the day. These are examples of reducing friction in order to accelerate. So, when you’re focusing on making a change, don’t only focus on the fuel but be mindful of the friction and plan accordingly.
Naked Man Moleskin
Thanks to Glass Joe for having the 6. Also, thanks to all the PAX that joined me this morning. I really enjoyed this workout and hope all the PAX did as well.