08/05/2022 - Black Diamond - Black Diamond Heavy Lift Day

AO: Black Diamond

When: 08/05/2022

PAX:

Number of Pax: 14

Pax Names:

DR Names:

Number of FNGS: 1

FNG Names:

QIC: Big GONG


Introduction

Heavy Lift Day

Warm-O-Rama

  1. 0515 “Warm-O-Rama” (WoR)
    1. Circle up w/ coupons
    2. Welcome, 5CP, Mission, Disclaimer were given
    3. Pair up & introduce yourself to your “battle Buddy”. This PAX is going to help encourage you not to give up during todays workout. 
    4. SSH x 43
    5. Mountain climbers
    6. Hootie climbers
    7. Curls till failure (~100)

The Thang

  1. 0525 The Thang(s)
    1. Partner farmer carry to covered bridge
    2. Thang 1- up down up down
      1. Pull ups
      2. hammer curls
      3. Toes to the bar (or mod)
      4. Dips
      5. Repeato 4x!
    3. Thang 2- Bruce Lee abs
      1. LBCs
      2. Crunchy frog
      3. Captain thor
      4. Reverse crunches
      5. 100s
      6. Freddie mercuries
    4. Thang 3
      1. Pull ups
      2. Hammer Curls
      3. Shrugs/ plank
      4. Dips
  2. O557- “Death by Hill”
    1. farmer carry back to flags over the hill!

Circle of Trust

Let’s hear from PAX. Please share a praise, prayer request, or just an update. 

Remember, it’s easier to speak about a relative or a friend. That’s fine & good, but the true power of the CoT is for those of us in it. 

If at all possible please take a moment to consider if there’s something personal on your heart you’d like to share with us. Praise, prayer request, or update. 

That’s what builds our bonds in CoT.

Naked Man Moleskin

#Big GONG out.

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