08/06/2020 - Dark Tower - Black Diamond
AO: Dark Tower
When: 08/06/2020
PAX:
Number of Pax: 10
Pax Names: Aladdin, atat, Bongo, Curds, Hootie, Magellan, Muggsy, Smokey,
DR Names:
Number of FNGS: 0
FNG Names: Wide Right (not an FNG, needs to be added)Y
QIC: BabyHands
Introduction
YHC had trouble sleeping the night before, had the feeling I was going to oversleep. However, managed to get up without the alarm and was onsite at 4:45am. No EC’ers present and was the first car in the parking lot. I always take a moment if I’m the first one there to hear the crunch of my shoes on the pavement, and the silence, ohhh how nice the silence is. Wide Right was first on the scene, 2nd week in F3 and stepped up for the BD workout. Everyone else was on scene with 5 minutes to spare, even Curds! Gathered the HIMs walked through the workout, emphasized that we were going with 1 minute intervals and would be moving directly from one to the next. Could not remember the term I was searching for (See CoT), so in stereotypical i just said, we’re getting gains today and I want you to be sore tomorrow. Circled up for core principals and disclaimer, and we were off with our coupons to warm up.
Warm-O-Rama
Not much WoR to speak of, SSH to 60, LBCs in cadence to 30, body weight squats to 30. All took approimately 1 in. 275M run around cafe in back in under 1 min. Warmed up, lets roll.
The Thang
| Decline Merkin | 1 min |
| Dips (slow down, explode up) | 40 secs |
| Merkin | 1 min |
| Dips (slow down, explode up) | 40 secs |
| Incline Merkin | 1 min |
| Incline Diamond Merkins | 40 secs |
| Run | 250M |
| Coupon mosey to vball courts | 1 min |
| Coupon toss and bear crawl | 1 min |
| Goblet squats 30 in cadence | 40 secs |
| Coupon toss and bear crawl | 1 min |
| Goblet squats 30 in cadence | 40 secs |
| Coupon toss and bear crawl | 1 min |
| Goblet squats 30 in cadence | 40 secs |
| Black Diamond Indian Run (lead guy runs 7:15 pace) | 800M |
| Stop at bridge, 20 sec rest | |
| Black Diamond Indian Run back to vball courts (lead guy runs 7:15 pace) | 800M |
| Mosey to base of tower with coupon | 1 min |
| Hammer Curls | 1 min |
| 1 arm row | 40 secs |
| Close grip curls | 1 min |
| 1 arm row | 40 secs |
| Hammer Curls | 1 min |
| 1 arm row | 40 secs |
| Waiter Curls | 1 min |
Wanted a 1 mile run to finish but we ran out of time. Instead, did two 275 M sprints around cafe. On the second one, half the guys got a 25 yard head start over Muggst, the rest go a 50 yard head start. If Muggsy passed you, 15 penalty burpees. He passed everyone, by the 150M mark, except @@.
Mary – Flutter kicks to 15, flutter kicks holding coupon above chest to 15, finished with a merkin ring of fire. All solid merkins.
Circle of Trust
Only one inspirational thought for the group today. Did the Sasquatch on Saturday, was feeling pretty good about my efforts. I didn’t take a break that day and rolled right into a nice little Saturday at the Meadows pool till my sons baseball game at 3:30. When we got home, my daughter wanted to ride bikes around the neighborhood with me. I casually said, well I’ve already ran 14 miles today, swam for a couple hours and played a bit of baseball. She said to me “Yeah, so what? You’re getting stronger”. Then proceeded to stare me down until I said “You’re right”. Proud Dad moment for me, I must have said that around the house before ;). So the attitude and theme for the this mornings workout was to metabolically overload the muscles, it burns but “So what? You’re getting stronger!”
Naked Man Moleskin
Thank you Muggsy for pushing me at the end. I wanted to give in after one sprint and go to Mary. Muggsy looked at me and said “No you don’t”. I said “Yes I do, I’m done”. He yelled out for one more sprint, so we did one more. Some took a 25 yard head start, others a 50. Muggsy chased us down, pretty sure he threw a few guys out of the way, ran over some and might have eaten Smokey’s coupon, I don’t know. Thank you sir, needed that.