07/20/2020 - The Outpost - Black Diamond- Half “Clovis” Hero Workout
AO: The Outpost
When: 07/20/2020
PAX:
Number of Pax: 6
Pax Names: Ball Boy, Blart, Elmer Fudd, FIB, Smokey,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Muggsy
Introduction
It was a great morning to start off the week. Temps and humidity were mild which was a welcomed relief. I told pax to be ready to go from the start as we would get right into the thang. With intention of training for the Sasquatch workout, the “Clovis” hero workout came to mind. Which is a 10 mile run with 150 burpee pull ups for time. I knew we wouldn’t be able to complete but it wouldn’t be “recess”.
Warm-O-Rama
Nope
The Thang
Half “Clovis” -Goal was to get as many miles and burpee pull ups done in one hour
Start with 16 minute run which ended up being 2 miles- Intent to keep a 7:30 pace
Arrive back for 4 minutes of burpee pull ups- Goal was to get 30 done
15 minute run- Keeping the 7:30 pace in mind, some went faster…2 more miles complete
Back for 4 minutes of burpee pull ups – Goal of 30 more
8 minute run- keeping the pace…little over 1 mile complete
We ended with 15 burpee pull ups which turned into 20
*All pax completed a little over 5 miles of running at roughly 7:30 pace or better and around 75 burpee pull ups
Mary
Jump rope crunch IC 25x
Flutter kicks IC 20x
American hammers IC 15x
Big Boys IC 20x
Circle of Trust
I appreciated the 5 pax that made the choice to come out for the black diamond workout. There were other options some regular BD attendees chose to go. These pax should feel good about making the harder choice, they got better. We use those little mental nuggets of battling through the more difficult to help give us inspiration and most importantly confidence to take on the next challenge wherever it may come from.
Prayers continued for Mr. Miyagi and Wet Wipes father in law
Naked Man Moleskin
It was a beautiful morning. We had 6 total pax and I love the small group of guys just getting after it and pushing. As I mentioned in CoT I appreciated those that did show up, and they should feel good about it. It’s a lot of fun working with guys who are also trying to be the best they can.
Ball boy of course pushed the pace on the run and I was happy to reciprocate. Smokey did all he could pushing the “gas” on the run, he’ll be good to go for Sasquatch and we’ll crush it.
All you men were studs today, thanks and have a great week.