11/21/2022 - Black Diamond - Dark Tower Face Plant!

AO: Black Diamond

When: 11/21/2022

PAX:

Number of Pax: 5

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Big GONG


Introduction

It was a beautiful day in the gloom. Monday, so you know what that means…

Warm-O-Rama

Time for some MAYHEM!

 

Welcome, 5CP, Disclaimer were given. YHC also encouraged PAX not to fall on their faces during this work out…

 

  • SSH x 43
  • Imperial Walkers
  • 4 x 4’s
  • 4 x 4’s
  • mosey to covered bridge

The Thang

Thang 1

  • 5′ Indian run at about 60% around riverwalk path and back to Centennial Beach entrance
  • 3 sets of the following:
    • handstand push ups
    • dips
    • chicken peckers
    • inverse rows
    • REPEATO!
  • NB: my arms almost fell off and I almost fell into my face. The rest of the PAX were strong.

 

Thang 2

  • 8′ Indian run at 75% around downtown and around back to covered bridge
  • 3 sets of the following:
    • chin ups
    • human pullovers (new exercise and PAX liked ’em)
    • toes to the bar

Thang 3 – 6 Minutes of Mayhem®

  • Captain Thors (I screwed this up and we were doing American Hammers IC instead of single-count…I switched it up bc Gamecock looked like he was gonna die…
  • 100’s – now YHC was gonna die so we only made it to 10
  • LBC

Thang 4 – burn out

  • All of this fun left just enough time for some coupon work
  • in descending sets of reps, 10, 8, 6, 4…
    • hammer curls
    • overhead press
    • rows
  • Lastly: curls til failure w/ isometric hold
  • Rows til failure

Recover, recover

and thank the Lord.

Circle of Trust

Gratitude Ring of Fire ©

  • PAX shared 5 gratitudes in Ring of Fire style
  • Since it is Thanksgiving week, YHC simply challenged each man to outwardly show this gratitude at least once each day this week

 

Naked Man Moleskin

never stop Q’ing! YHC was out of practice and SLOW today. I’m thankful the PAX weren’t too tough on me in AAR.

-Big Gong out.

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