04/27/2023 - Black Diamond - Black Diamond Boot Camp at Dark Tower
AO: Black Diamond
When: 04/27/2023
PAX:
Number of Pax: 10
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Serena
Introduction
@ Dark Tower 0500. Join me and the best/most experienced site Q in the business (pictured below) for some team competition. Bring your coupons and if 3 guys that have a 60lb sandbag could post in the thread that they have one, I will ask for a quick 4:55am drop off favor at a spot within the AO.HC 
Warm-O-Rama
5 core principles
Tappy Taps in casdence
SSH’s in cadence
Quick instructions regarding course route and station exercises
The Thang
5-man vs 5-man team competition with a 4-station loop throughout the AO. Objective was to maintain good form at stations, move/push as a 5-man team and push each other. Each of us have different strengths and weaknesses. Be willing to be pushed on your weaker exercises. Push the PAX to give more on their weaker exercises.
Team 1 – Bass, Bush, Laimbeer, Dial Up, Gordons
Team 2 – Serena, Wide, Rico, Bear Spray, Tom Bodett
Station 1 – Top of Hill
Perform the following sets each time you arrive at this station
- 20 blockies
- 20 thrusters
- 30 curls
- 30 bent over rows
After completion run (as fast as your team is willing) to the bottom of the hotel indigo stairwell where sandbag and new instructions will await you by the west stairwell.
Station 2 – Garage
Perform the following each time you arrive at this station
- Half of your team carries 60 lb sandbag to floor 5 and back down – complete this twice.
- Other half of the team runs up the ramp to fence on floor 5 and back down once
- Hold plank until your partners return. After completion run to amphitheater across from the library
Station 3 – Amphitheater
Perform the following each time you arrive at this station
- Plank walk over for each level of grass (zig zag up from the bottom)
- Bear crawl length of each grass level (zig zag up from the bottom
After completion run to the bridge by the café for instructions at that station
Station 4 – Bridge
Perform the following sets each time you arrive at this station
- 3 sets of the following
- 5 pull ups
- 20 squats
- 10 hand release merkins
After completion Bernie Sanders to the top of the hill
Circle of Trust
Circle of Trust was centered around keeping yourself accountable and using the strength of the PAX to hold you accountable for your weaknesses when life is coming at you fast. The holiday season at the end of 2022 carried into a bad 3-4 month stretch of eating/drinking habits for me. I really only worked out maybe 2 less times a month on average due to some nagging injuries and the occasional winter blues. However, I gained 7-8 lbs during the first few months of the year. A group of PAX that I communicate with regularly had some similar mentions of not holding a better standard more consistently with eating/drinking habits. One recommended that we post what we eat and drink each day on our text thread to hold ourselves accountable and to learn from each other on what works best from a nutritional standpoint. Not everyone’s diet/goals are the same, but I think we can all agree that we can learn/take something that others are doing and incorporate it into our routine.
Naked Man Moleskin
Great effort by all today. 6 am on the clock was nice to see. Team 2 was able to complete 2 full rounds. Team 1 completed 1.75 but had a farther distance to travel from their last station back to the flag. YHC could have been clearer on ending instructions as well as a couple of station instructions.
Great to have Uncle Rico back at BD. He was an OG of these and always holds the standard high and his effort level is spot on regardless of the activity. Hoping to see his name on the BD Q sheet occasionally moving forward.
Dial Up – You need to sign up to lead a BD. You have been coming out quite a bit over the last 6 months to BD’s and it would be great to see you lead.
Site Q performance was phenomenal. He couldn’t figure out how to take a picture on his phone, he forgot his flag at the AO, and it has been 24 hours with no fomo/instagram post. It was NFL draft day, so we will let it slide. We are here to support you!