05/20/2022 - Dark Tower - Black Diamond
AO: Dark Tower
When: 05/20/2022
PAX:
Number of Pax: 8
Pax Names:
DR Names:
Number of FNGS:
FNG Names:
QIC: Gordon’s
Introduction
Please join YHC for workout tomorrow. We will run, we will lift, we will squat, we will burn abs, we will do Boot Camp things . We will keep it simple but effective. Coupons please.
Warm-O-Rama
SSH – 20 IC
Ski jump – 20 IC
Michael Phelps – 15 IC
The Thang
Indian run to turf field : Aurora – Washington – Hillside – about 1 mile.
On turf field.
Line up on goal line.
1. Merkins 10 times on every 10 yard line. Bear crawl in between. 100 merkins total.
Staged 2 sandbags 60 & 40 lbs.
2. Squats -60 , big boys – 60 , lunges on each leg – 30 each , LBCs 60
On each exercise 2 guys ran with the sandbags 100 yards
3. Squats – 60 , big boys – 60 , lunges on each leg – 30 each , LBCs – 60
On each exercise 2 guys Bear crawl with sand bag 30 yards. After First run Bassmaster and Snorkel did 40 yards it was switched to 30.
4. Merkins – 20 , big boys – 20 , Crunchy frog – 20 , squats – 20 , low plank knees to elbows – 20. Sprint 40 yards after each exercise.
5. Split in 2 groups. Each group shared sandbag and ran back to the flags.
6. Back to the hill.
11s. blockies on the bottom of the hill – burpees on top of the hill.
7. circle up for Mary.
20 American hammers
20 big boys
20 leg raisers
20 flutter kicks
20 Freddy mercuries
20 LBCs
1 min low plank hold
Circle of Trust
During Lincoln games last week I have seen so many guys pushed beyond their limits t and it really motivated me a lot. Some guys ran 10 miles and they never ran that before. I remember my first 10 runs and it was hard. I was inspired by a lot of PAX for their effort and stepping out of comfort zone. Look for moments like this and get inspired, get motivated to push further and strive for better.
Naked Man Moleskin
It was great workout today. Sarah Palin and Dip Stick were first time on BD, it was great to see you guys pushing hard.
Special recognition to Bassmaster and Snorkel for covering out and back 40 yards on bear crawl with sandbags. And after it was switched to 30 yards. Great push by all of you HIM.