02/11/2020 - The Outpost - BLACK DIAMOND WORK OUT
AO: The Outpost
When: 02/11/2020
PAX:
Number of Pax: 11
Pax Names: Bob Ross, Coldcuts, Elmer Fudd, FakeID, FIB, RoachCoach, Shandy, Twilight, Uncle Rico, Urkel,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Appletini
Introduction
F3 Naperville is here to challenge what we think is normal and what we think is our standard 1st F level of fitness. It’s time to take it up a notch, and for those that want to push themselves even higher and even harder, the F3 Black Diamond WO option is your chance to make that happen. I was lucky enough to be asked to Q the first ever BD WO. I was told I could choose any AO as our playground so what better place then where it all started… The Outpost!
Since this is the first BB for a BD WO, allow me to give my two cents on what we all think a “Black Diamond” WO is AND what it is NOT! YHC believes that this is a WO that allows a PAX to work on their weaknesses and affords them the opportunity to take their strengths out for a spin. We can see where our breaking point is. We can score ourselves agains that “other guy” that we are chasing to beat. It allows us to use that one muscle that will propel us further and faster…our HEART! Now, let me tell you what BD WOs are NOT (in my humble opinion)… they are NOT only for the strongest. They are NOT only for the fastest runners. They are NOT a place for a PAX to feel inferior to another. This is NOT the mentality of leadership when setting up the Black Diamond options. Just like anything else in life…you get out what you put in. This BD WO just gives us the extra nudge to put in the extra work…to go deeper on that squat…to make sure that form is in tip top shape. Okay… so now that all that is out of the way… let us get to what happened on the first ever BD WO!!!
Black Diamond WO Eve: QIC was blowing through the weinkes trying to come up with a burner. The HYPE train had already left the station earlier that week and I did not want to disappoint. Do I use coupons, battle ropes, tires, logs, sledge hammers, chains, knives, swords?.. OH MAN.. WHAT TO DO??!!! What will the PAX expect? After blowing through about 20 weinkes (3×5 notecards), I finally settled on my Q, laid out my gear, set my 6 alarms (wasn’t gonna fart sack on my BDVQ!…geez could you imagine?) and rested my head down to dream of motivators, bear crawls, and burpees…. zzzzZZZZzzzzZZZZ…
CLOWN CAR ARRIVED…. FIB in the driver’s seat and away we went!
Conditions: 0500 / 28 degrees, 6mph winds from the North, dry, a bit icy. The gloom was magnificent!
Warm-O-Rama
Disclaimer was given….Black Diamond expectations were set…Urkel was comin’ in hot and congested too… (#pneumonia)
Mosey warm up
Good Mornings (15 IC)
Tappy Taps (20 IC)
Imperial Walkers (20 IC)
Motivators (20 IC) YUP!! #20MotivatorsClub …..It’s a thing. #840 SSH Total (all variations) #math
Fast Indian Run Sprints to Neuqua Valley HS…. ABOUT FACE… Fast Indian Run Sprints to the Tennis Courts.
The Thang
THANG 1 – 7 of “BLACK DIAMONDS”
7 Rounds of increased exercises by seven until we got to 28 and then we worked our way back down to 7.
Four Corners (Diamond Shaped)
Round 1 – 7 Burpees at each of the 4 corners. Running to each corner.
Round 2 – 14 High Knee jumps at each of the 4 corners. Running to each corner.
Round 3 – 21 Merkins at each of the 4 corners. Running to each corner.
Round 4 – 28 Squats at each of the 4 corners. Running to each corner.
Round 5 – 21 Merkins at each of the 4 corners. Running to each corner.
Round 6 – 14 High Knee jumps at each of the 4 corners. Running to each corner.
Round 7 – 7 Burpees at each of the 4 corners. Running to each corner.
No recovery!!!!
THANG 2 – Bear Crawl 1-2-3 (Partner UP) at the base line of the Tennis Courts.
PAX 1 – Bear Crawls to first line, Crab walks to net, turns around Bear Crawls back to first line, Crawl Bear back to base line.
PAX 2 – Performs exercises until PAX 1 comes back.
100 Hillbillies – 200 LBCs – 300 squats
NO RECOVERY!
Indian Run Sprints back to where we started.
6MOM (short on time)
Beast Toe Touches (20 IC)
Hello Dolly (20 IC)
American Hammers (20 IC)
0600! Saved by the bell.
Circle of Trust
PAX gathered together to pray for #ElliesRules from F3 Cherokee as we wore Yellow in support. Prayed for all those that need the Sky Q’s healing touch. To make us stronger and keep us healthy.
Black Diamond motivation that we have started a new standard that we want to spill over into the other WO’s.. bringing F3 Naperville to an all around Elite 1st F standard!
Run if you can, Walk if you have too, Crawl if you must…but never give up!
Naked Man Moleskin
If we could go back in time to September 2017, when a small group of guys got together for the first time at The Outpost to see what in the hell this F3 thing was all about, and ask them how we thought F3 Naperville would look in 2020?….. MAAAAAN…..I don’t know if we would have ever imagined it to be this way… 8 locations, 34 opportunities to post, Iron Pax Challenge Top 10s, GrowRuck16, Ruck Retirement Press Conferences..LOL… ALLLL kinds of Twitter SMACK talk, #itsalwaysarace, #dontyougasonme, #talkersanddoers, #LFG, #20MotivatorsClub (Yup! It’s a thing.), 5K Fundraisers for BUMP, “Noonans” now an official exercise on the Lexicon, 2 BLACK DIAMOND ELITE WO opportunities, Q source, Ragnar, Run Clubs, 3rd F charities, podcasts call outs, Pick up the 6, Convergences, Bob Ross as our LION HEARTED Patriarch… and so much more my head is going to explode!!! WHeewwww.. We are setting the bar high for a region in F3 Nation. If we aren’t accelerating we are decelerating (stole that one from DH on Twitter today)…. BOYEEEE are we ACCELERATING! This BD WO is just another example of us always taking it to the next level. It was an honor to be the 1st Q and hope to have many more! I can’t imagine what things we can all accomplish together in the next three years, but I can’t wait for the ride! #bettertogether #divideandconquer
I encourage every PAX that thinks they can stare the BLACK DIAMOND in the eye and take it on to step up and get after it! I encourage every PAX to work on their Q game and get their commands right so they are ready when called to Q a BD WO!
“Lions mustn’t concern themselves with the opinions of lambs” – Navy Seals
Get after it boys…. and Be Hard to KILL!
Appletini – OUT.