05/03/2021 - Two Wolves - Black Diamond 5-3
AO: Two Wolves
When: 05/03/2021
PAX:
Number of Pax: 18
Pax Names: Aladdin, Appletini, Ball Boy, Boxcutter, Carmen SanDiego, Elmer Fudd, Fargo, FIB, John Denver, Nala, Parks and Rec, RoachCoach, Rudy, Serena, Sparkler, Tonka, Trickle,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Trickle
Introduction
Happy birthday Serena
Warm-O-Rama
SSHs
abe vigodas
Capri Lap
supernova squats
imperial walkers
Imperial Runners
In/Out plank jacks
Carry coupon to base of stairs
Burpeevators from 7-motivator structure with deconstructed burpee exercises-squats,merkins,plank jumps,jumping overhead claps
Run preview circuit together with group and distribute 4 coupons per station
The Thang
Thang 1
Accordian Indian Run- 8-12 pax per line. Lead pax sprints for 5 count then drop for 5 burpees. As soon as pax passes next in line sprints. When reps complete sprint to back of line. Rinse/repeat for entire loop~1.25 miles
Thang 2
Circuit-5 stations of descending reps starting with 14 after our WoR set of 15. Run between stations if there are no coupons or farmer carry two coupons if coupons are present after completing reps
exercises:
derkins,big boys, supernova squats,in/out plank jacks,Bonnie blairs
Thang 3
Descending start count of burpeevators beginning with 6. Run capri lap between
MoM
Boat position ring of fire with crunchy frogs-5 reps each
swimmers
Circle of Trust
Thanks to Sparkler and John Denver for igniting the Black Diamond fire. Thanks to FIB for pushing the BD4 last week. Thanks to Aladdin and Boxcutter for bringing the energy. And thanks to each of the BD Pax that push themselves and motivate me to continue accelerating
Naked Man Moleskin
Good beatdown