07/25/2022 - Black Diamond - Black Diamond Boot Camp at Dark Tower
AO: Black Diamond
When: 07/25/2022
PAX:
Number of Pax: 7
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Serena
Introduction
Pre Blast 
7/25 0500 @ Dark Tower
Come start you week with a burner! We will cover some ground while working all the major muscle groups. LFG! HC 
No coupons needed
Warm-O-Rama
FIB was on time so all 7 of us got going at 5am sharp!
5 core principals
Tappy Taps (10)
Imperial Walkers (10)
High Knees
Follow me
The Thang
Thang 1 – .85 mile run to the corner of Naperville Central football stadium where we each had our own cement podium to work with.
10 Burpees
20 box jumps
30 step ups
Merkin-Groiners (1,2,3,4,5,4,3,2,1)
Thang 2- .85 mile run to the park on West St. by Linden Oaks
1 Burpee – 2 pull-ups (repeat 10 times)
Captain Thors
Thang 3 – .85 mile run to turf football field – start at goal line
Bear Crawl to 40 and back
Duck walk to 30 and back
Crab walk to 20 and back
Lunges to 20 and back
40 count LBC’s
Thang 4 – .85 mile run to covered bridge by the cafe
5 rounds of the following: 5 pull-ups, 20 squats, 20 big boys
Thang 5 – time filler step ups and derkins by the pond benches
Mary – LBC’s, Merkin ring of fire (5 clappers each), Freddy Mercury
Circle of Trust
Prayers for FIB’s Dad who is having various health issues. Prayers for Big Gong and his wife.
“People will forget what you said. People will forget what you did. But people will never forget how you made them fell.”
Naked Man Moleskin
Great push by all the PAX this morning. This was cardio intensive and tried to cover a wide variety of body weight exercises mixed with 3.25 -3.5 miles of running while covering all different parts of the AO. Great to have FIB back in the mix at a couple BD’s the last couple of weeks. 85% of FIB is better than no FIB at all.
Props to Dial Up and Splice for making it out. I believe this was Dial Up’s second BD and Splice has only been to a few as well.