02/20/2020 - The Complex - Black Diamond VQ
AO: The Complex
When: 02/20/2020
PAX:
Number of Pax: 10
Pax Names: Aflac, Baby Hands, Blart, Bongo, FakeID, FIB, House Arrest, Muggsy, Smokey, Twilight,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Aflac
Introduction
Black Diamond VQ for YHC. Lot’s of pressure. Can I live up to it…. let’s see.
Warm-O-Rama
Downward Stretch for 45 Seconds (inauspicious beginning to a BD workout)
A healthy Capri Lap (probably around .4 miles)
High Knees 2x 30 seconds each round
Butt kickers 2x 30 seconds each round
The Thang
Thang 1:
5 Minute Run – 7:45 Pace
5 Minute Run – 7:30 Pace
5 Minute Run – 7:00 Pace
Thang 2:
0-3 Minutes / Superset
10 OH Squat / 10 Burpees
60 Second Recovery
3-6 Minutes/Superset
10 OH Squat / 10 Burpees
60 Second Recovery
6-9 Minutes/ Superset
10 OH Squat / 10 Burpees
60 Second Active Recovery
Thang 3
4 Rounds of the following:
8:00 pace for 2 minutes
7:00 pace for 1 minute
Thang 4
4 Rounds of the following:
10 Plank Jacks
10 Skiers
10 Squat hop 180 degree Burpees
Mary:
2 Rounds of the following:
10 Merkins w/ oblique crunch.
20 LBC’s IC
Circle of Trust
“Loneliness is inner emptiness. Solitude is inner fulfillment.”
-Richard Foster
My main point today during COT was supposed to be- take time for solitude. For me it’s prayer and reflection that I need to recharge my battery. For you it could be meditation, a walk or whatever else replenishes your soul. I was overwhelmed late last year and I was throwing all my good habits out the window. Take time to take care of yourself and keep up on your habits that produce inner fulfillment.
Naked Man Moleskin
I completely botched the CoT… I was totally out of gas after that workout. Above is what I had planned to say.
After nearly 4 miles, 160 ish burpees, 120 ish overhead squats and everything else we persevered together.
Thanks to the PAX that came out and pushed themselves to get better today. Tip of the cap to you!