06/24/2021 - Dark Tower - Black Diamond VQ
AO: Dark Tower
When: 06/24/2021
PAX:
Number of Pax: 10
Pax Names: Baby Hands, Bassmaster, Bear Spray, Bongo, Muggsy, Patchouli, Serena, Stuffed Crust, Wide Right,
DR Names: Gordon's
Number of FNGS: 0
FNG Names: N/A
QIC: Glenn
Introduction
PREBLAST BLACK DIAMOND VQ AT DARK TOWER 5:00AM
Well this is my first time leading a Black Diamond. I’ve been to a few of these workouts before, and they all bring intensity, high calorie burn, and competition. Personally, I think we’re doing them all wrong.
Join me tomorrow as we’ll do some star gazing, enjoy each other’s companionship on top of Rotary Hill as we watch the sun rise. We will even have some mimosas and bloodies, and maybe even burn 60-70 calories as we lift our drinks. Just in case my initial plan falls through, bring your coupons and some fast shoes.
HC below
Warm-O-Rama
Warm O-Rama (3 minutes 5:00-5:03)
- Tappy Taps
- Abe Vigodas
- Imperial Walkers
- Arm Circles
The Thang
Indian Run (7 minutes 5:03-5:10) to the top of the garage on Van Buren next to Lulu Lemon 0.94 miles. 2 lines, let’s push the pace, 7 minute mile or faster. If anyone drops off, keep going to the top of the garage. Wall sit for the 6 (1 mile cumulative). First group did somewhere around a 6:30 pace/per mile, couldn’t quite figure out on my Strava. Was really pleased with the effort. Both groups did a great job
Thang 1: (14 minutes 5:11-5:25) Everyone partner up. 1 one partner is going to be doing exercises at the top of the garage while the other partner runs down to the 3rd level and back up (0.25 miles). The group running each time will start each time together and race. Exercises done by the other partner will be 100 Big Boys, 100 Merkins, 100 Derkins. (2.5 miles cumulative). Good effort by the group. Did exercises OYO, but would do these in cadence if I was to do this again. Finished this up sooner than I’d originally planned.
Mosey back down the garage to the parking lot across the street between Ulta & Q-BBQ (0.25 miles, 2.75 miles cumulative 5:26-5:28)
Thang 2: Captain Thor. 1 Big Boy for every 4 American Hammers in cadence on my up for Big Boys and my count for Hammers. Do this up to 10 big boys and 40 Hammers. (5:29-5:37) Enjoyed this one, but as expected it is pretty tough to count as you get further along. Feedback was to give more pause after big boys before going into hammers.
Race back to the flags 0.6 miles. Everyone will get a 15 second head start ahead of Serena & Muggsy. If you get passed by Serena on the way back you have 10 penalty burpees. Plank for the 6 (5:38-5:44, ~3.5 miles) Serena seemed gassed, so was originally planning to give everyone a 30 second head start on him. Mistake on my part, never doubt Serena. He picked off everyone 1 by 1 before we even got to the halfway point.
Thang 3: Relay races. Grab coupons and head to the bottom of the hill by the tower steps. Split up into 2 teams. 1st Race: Cusak Carries. 1 PAX from each team will Cusak Carry from the stairs to the concession stand and back. 2nd Race will consist of Bear Crawls up the hill, jog back down. During the races, the PAX will be doing 100 skull crushers, 100 curls, 100 chest presses, 50 blockees, 100 dips. At 5:57, grab coupons and head back to the top of the hill at the flags (5:45-5:57) Think this one had a lot of potential, but I didn’t do a great job of keeping the race organized.
Mary LBCs, Freddie Mercuries, and Monkey Humpers until 6:00.
Circle of Trust
My first black diamond was with Curds back in December, a week into F3 and I had a great running base, but zero upper body strength. I distinctly remember Baby Hands sticking back with me encouraging me as the 6 trying to get through pushups and it was embarrassing. I felt disappointed and embarrassed in myself knowing I should be better.
Fast forward to today, I’ve got that same disappointment and embarrassment with myself, but not in regards to my fitness. I’ve felt sluggish of late, and I know it is directly related to my eating getting out of control. Indulging too much in sweets, junk food, and being undisciplined. What you eat directly impacts fitness performance, work performance, mood, and all other facets of your life.
I’m sharing here because I want to put that disappointment and embarrassment out there to motivate myself to be better. I might be the only one having this struggle. However, whatever your struggle might be, put it out there for others, and let’s help each other, hold each other accountable, and become better men.
Naked Man Moleskin
- Loved the support from the guys making it out and putting in the effort.
- Props to Gordon’s and Stuffed Crust in their 1st week knocking out Black Diamonds.
- Appreciated Baby Hands feedback pre and post workout. Really helpful and looking forward to improving for the next BD.