Date: 2025-11-29
AO: ao-eagles-nest
Q: Dovetail
PAX: Squash, Strat, Blip, Audit, Waterboy, Wreck-it Ralph, SMALL FRY, Wheelie, Wax On, Spike, Fox Trot, Jane Way FNGs: None
COUNT: 14
Today marks the first Q source workout, a 45 and 15 format built into the workout time so everybody got to stick around for the Q source part.

Gave the welcome and the disclaimer and got into the warm-up, which although there was no wind, was still about the chilliest morning we’ve had so far.

Warm-Up → Taking the DRP
– Step squats
– Arm circles forward/backward – 1 min
– Side-straddle hops – 30 IC
– Squnges
– Shoulder taps

Counted off, 13 PAX in attendance, no FNGs

The Thang Part 1 → Building the EQV
We partnered up and got to it.
– 3 rounds
– 10 burpees (Fitness)
– 20 partner hand-slap merkins (Fellowship)
– 30 walking lunges (Faith)
Modified on the third round to 5 burpees and 10 merkins because those were a STRUGGLE this AM!

The Thang, Part 2 → Turning Pro
Square of about 40 feet per side. All pax together for 3 rounds: First corner: Bear crawl 20 yards → 10 merkins
Second corner: Sprint → 10 squats
Third corner: Bear crawl → 10 break dancers
Fourth corner: Sprint → Bolt-15s

Mary (Core Acceleration)
– Concept tie-in: Core = stability. Just like the EQV, your core alignment determines your trajectory.

– 1 min of Flutter kicks
– 30 IC LBCs (Little Baby Crunches)
– 60-count bt Pax with American Hammers. This counting seemed to be a struggle as well. – 20 IC Box Cutters
– Bridge variations

Then, gathered around the pavilion for Q Source. YHC talked Foundations and Disruption, Amateurs, Mascots, Going Pro, taking the Daily Red Pill (DRP), and the EQV (Emotional Quotient Vector). See q-source for the full text and questions for thought.

ANNOUNCEMENTS:
– 2nd F lunch next Friday, 11am Rudy’s
COT:
– Be a pro, a HIM, not a Sad Clown, Amateur, or Mascot

Tags: ao-eagles-nest, Squash, Strat, Blip, Audit, Waterboy, Wreck-it Ralph, SMALL FRY, Wheelie, Wax On, Spike, Fox Trot, Jane Way