01/16/2023 - Black Diamond - Black Diamond “Up Down & All Around”
AO: Black Diamond
When: 01/16/2023
PAX:
Number of Pax: 7
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Big GONG
Introduction
PreBlast Monday 1.16 Black Diamond
0500 at Dark Tower
It’s Monday so let’s get swole 
Coups, running shoes, grit.
Rally the troops and 
!
Warm-O-Rama
It was a beautiful morning in the gloom. Weather report said a chance of rain, so YHC had a back up plan in place. We didn’t need it.
YHC showed up early to mosey around and set up. I brought my speaker so we could jam out while getting swole. PAX arrived on time and of course Bassmaster HC’d just minutes before the beatdown. Figures.
- Welcome, 5Cp, Mission, Disclaimer were given. “modify as necessary does not mean poor form”
- SSH x 43
- Imperial walkers, the fun way x 15
- 4 x 4’s x 4
- Michael Phelps x 10
and then it was game time. We moseyed with coupons over to my happy place, the covered bridge downtown Naperville.
The Thang
It turns out Blinky was running the Murph on the other covered bridge, so F3 Naperville Dark Tower was rocking the Naperville bridges!
The Thang: “Up Down & All Around”
- 125 dips
- 100 curls
- 75 Bent over/ single arm rows (skip pull ups)
- Exercises done in sets of 25, with 3 pull-ups in between sets
1 mile Indian run down and back Jackson ave
- 60 OH press
- 45 Hammer curls
- 30 Diamond merkins
- Exercises done in sets of 15 to maintain great form, with 3 pull-ups in between sets
Sprint races up Eagle street
Finally, mosey back to the round-a-bout for…
10 Minutes of Mayhem®
(PAX moved faster than expected, so technically it was 11 minutes…)
- American Hammers
- Heels to Heaven
- LBC
- Crunchy frogs
- Freddie Mercury’s
- 100’s
We made it through THREE sets, with descending rep count (15, 10, 5)
YHC was struggling, but had to push through for the PAX.
We still had time to spare. Not to worry; we burned it up w/ 1.5 minutes of various planks up until
RECOVER, RECOVER.
Circle of Trust
The Jester
Quoted from QSource:
Every man has his own personal Jester
The Jester is the temptation of the flesh that hinders Acceleration. It is that one stumbling block (amongst the many available) that a man finds himself tripping over repeatedly before he turns Pro. No matter how strong his Routines are that support his King and Queen, if he fails to Prepare for his Jester he will not be able to Get Right. Unimpeded, the Jester will undo his hard work and destroy his proper personal alignment.
I love this thought. Today’s CoT was simply an update on my journey with my Jester over the past year. Shortly after joining F3 I realized what my jester is. I then made it a point to really tackle it in 2022. I made great progress by enlisting accountability partners and building guardrails. I am encouraged to share about my specific jester because many men struggle with the same.
PAX were very generous listening to my update; then we prayed.