10/31/2022 - Black Diamond - BDBC VQ
AO: Black Diamond
When: 10/31/2022
PAX:
Number of Pax: 12
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Snoop-a-Loop
Introduction
PREBLAST – BLACK DIAMOND VQ
10.31.2022 – 05:00
2 Wolves
Coupons + Headlamps
We will be on pavement primarily
Flags will be planted at top of steps. Bring your coupons there to start.
#EarnThatCandy
Warm-O-Rama
5 Core Principles will be cited at the lit cones around the perimeter of the AO
– Run to cone 1: Hold Squat for 6 – 1st Core Principle (Free of charge)
– Run to cone 2: Hold Plank for 6 – 2nd Core Principle (Open to all men) + 20 Merkins OMD
– Run to cone 3: Hold Squat for 6 – 3rd Core Principle (Held outdoors) + 30 Air Squats OMU
– Run to cone 4: Hold Plank for 6 – 4th Core Principle (Peer led in a rotating fashion) + 20 Merkins OMD & 20 Mountain Climbers IC
– Run to Cone 5: Hold Squat for 6 – 5th Core Principle (Ends in a Circle of Trust) + 30 Air Squats OMD
– Run back up to the top of this hill using the steps
The Thang
– Partner up – those with lots of BD experience, sync up with someone who does not have as much.
– On same path ran during WOR, Partner 1 does 5 burpees while Partner 2 runs with the coupon as far as possible along path. Once Partner 1 completes burpees they run to catch up with Partner 2, hand off coupon and Partner 2 does 5 burpees, then runs to catch up with Partner 1 whose running the coupon down the path, etc.
– Repeat all the way until you reach the top of the steps again.
Thang 2: Double Dora
Dora 1 – Partners repping simultaneously (no running between)
– 50 Coupon Weighted Merkins partner spots w/coupon on back
– 100 Coupon Step Ups
– 200 OH Press
– Pick up 6 once finished
Dora 2 – Coupon Carry down steps + Rifle Carry back up while partner accumulates reps:
– 100 Goblet Squats
– 200 Curl Press
– 300 Curls
– Pick up 6 once finished
Mary
– Coupon Flutter Kicks x 20
– Colt 45s: 15 reps of each movement (1/2 way up, 1/2 way down, full range)
– Ring of Fire: 5 OH Press, hold coupon above head while not repping
6:00, recover, recover
– Count
– Announcements
– Name-o-Rama
Circle of Trust
Was thinking about citing some hardcore quote about the “power of one more” but instead wanted to mention a concept I heard in an interview recently that stuck with me. We are all familiar with the Comfort Crisis, and a term that was discussed in the interview on this topic was called “concierge parenting.” The notion is that parents often want to remove obstacles and pitfalls, or correct mistakes and smooth everything over for their kids. This is a completely normal instinct since we all want our kids to have it better than we did, but what it can do is eliminate too much adversity from their life growing up, and they can be ill-prepared as adults once real adversity hits. It’s good to protect, provide and guide your kids as they grow, but don’t be afraid to let them make mistakes, fall down, get in trouble and then deal with external consequences. Don’t always fix the problem for them. Aye!
Naked Man Moleskin
This was a perfectly gloomy morning for a BDBC VQ. Had a great mix of PAX getting after it, including a first timer in Heavy Bag. AAR was on point from Blues Clues: when fatigue sets in, don’t sacrifice form! Until the next one.