06/30/2022 - Black Diamond - Bronco’s Black Diamond Birthday Beatdown @ OP
AO: Black Diamond
When: 06/30/2022
PAX:
Number of Pax: 6
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Bronco
Introduction
Black Diamond pre-blast. Bronco Birthday Q 5:00am outpost
When I first heard about black diamonds in F3, I assumed it was just a workout but with 15 extra minutes. I stayed away as i assumed the extra time was just filled with running. While planning out some Q’s back in April, I saw my birthday was on a Sunday. Can’t Q on a Sunday, but what else was available? My eyes ran across “black diamond” on the Q sheet. I remember being gently persuaded by @big gong and outright hard sold by @blinky that I could make it through even with bad knees and feet issues. So I put my name down for the 30th. That’s tomorrow.
Now I couldn’t just show up and Q a black diamond without going to one right? Took longer than I should of, but with some convincing from Blinky I made it out for my first (promised minimal running!) And wouldn’t you know, it was awful. Afterward, I sat in the car shaking for 10 min wondering how I was going to do another, let alone 1 a week before mine on the 30th?
Was this a mistake?
Should I take my name off?
I showed up next week and on the last mile of the Murph my legs started spasming after a mile and a half lol. I now get how ultramarathoners lose body function control (yea I started feeling the lower intestine stuff too).
Every time I went I’ve been entirely rekt. The pax who Q and regularly attend black diamonds really truly inspire me. I’ve felt like I’ve started all over my first few weeks posting with F3, humbled and unsure if I have what it takes…
So tomorrow it’s my turn. It WILL be leg day. I have extra time to focus and really work our wheels with reps, partial reps, static holds, and AMRAPs. We will test the anaerobic capacity of our muscles.
We will chase hypertrophy.
We will work to failure.
We will do full range of motion reps.
We will stick together.
This will be a challenge. It won’t feel like cardio, because it isn’t. There are lots of opportunities for aerobic training in F3. Time under tension is key, and if we are unloading it to aerobic, we are missing my purpose. The rep scheme and tempo and rest are designed to keep us in anaerobic training territory. If you are unsure of the difference, show up and you will understand.
Make sure you are hydrated and have enough salt and minerals.
Bring shoes for stability with leg exercises.
Bring your coupon.
HC
Warm-O-Rama
Thang 1
12 rounds 3 exercises alternating each round 29 sec
Side straddle hops
Good mornings
Wide stance squat
9:00 min
The Thang
Thang 2
German volume training 10×10 10 rounds including supersets (200 reps) each round 29 sec
Coupon front squat 10x
Prisoner Coupon sit squat
15:00 min
Thang 3
Squat Static hold/front squat pyramid partner up
15sec squat hold partner recovers then switch (both do 15 sec)
14sec static squat hold partner recovers then switch
13sec….etc etc
Count down to 1sec hold.
Grab coupon
1 coupon front squat, pass to partner (coupon doesnt hit the floor, both do 1)
2 coupon front squat, pass to partner
3 coupon front squat… etc etc
Back to 15 reps
Estimated time 18:00min
Thang 4
12 rounds 3 exercises alternating each round 29 sec
OmDN lying coupon hamstring hip thrusts x4
Oyo alternate leg picnic bench step-ups x4
OmDN Coupon RDLs
9:00 min
Thang 5
12 rounds 3 exercises alternating tempo each round 29 sec
OmDN/hold/AMRAP wide air squat
OmDN/hold/AMRAP back on ground hip thrust
OmDN/hold/AMRAP Narrow air squat
9:00 min
Circle of Trust
Reflected on how F3 and the Black Diamond regulars pushed me (Bronco) to change my normal habits, step outside my comfort zone, and achieve something I never thought was possible for myself. That is something not to be taken for granted. I also challenged PAX to “rewire their brain” to not take the path of the least resistance. Getting comfortable being uncomfortable gives us a path to get where we want to be.
Naked Man Moleskin
Smokey reminded everyone during pickle pushers when eye contact is appropriate
Blinky is still trying to get someone to throw up