07/16/2020 - Other - Finding Sasquatch- Black Diamond edition
AO: Other
When: 07/16/2020
PAX:
Number of Pax: 10
Pax Names: afib, Baby Hands, Ball Boy, Bjorn, Elmer Fudd, FIB, Muggsy, Paula Deen, Skilling,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Smokey
Introduction
F3 ENC (Greenville, N.C) is hosting a nation wide CSAUP event, the Sasquatch this month. In all, the runners version of the Sasquatch will consist of 5 workouts (each designed to take around 10 minutes) and 10 miles.
Noticing the Thursday Black Diamond did not have a Q as of Tuesday (who wants to try and follow Hootie/House Arrest’s obstacle course?), YHC took the opening with a nasty little plan…all 5 workouts in our hour together.
The Pre Blast was a pic of the Sasquatch with a date, time and location.
YHC got to the site around 0445 and set up stations on a soccer pitch so all of the work could be done in one location.
10 men came to see what it was all about
Warm-O-Rama
Warmup was quick and on the move. We moseyed to the pitch and toured the stations as we stretched, rolled, and loosened up. YHC explained the intent of the workout and at 0505, it was go time.
The Thang
Thang 1 courtesy of Hello Kitty (Carpex):
Setup: 100 yards marked off
10 merkins, Run 100 yards
10 squats, Run 100 yards
10 LBCs, Run 100 yards
10 burpees, Run 100 yards
10 LBCs, Run 100 yards
10 squats, Run 100 yards
10 merkins, Run 100 yards
10 squats, Run 100 yards
10 LBCs, Run 100 yards
10 burpees, Run 100 yards
10 LBCs, Run 100 yards
10 squats, Run 100 yards
10 merkins, Run 100 yards
Thang 2 courtesy of YHC
Setup: Box marked off 10 yards per side
Corner 1: 10 burpees, bear crawl to corner 2
Corner 2: 9 burpees, bear crawl sideways to corner 3
Corner 3: 8 Burpees, Crawl Bear to corner 4
Corner 4: 7 Burpees, bear crawl sideways to corner 1
Corner 1: 6 burpees, bear crawl to corner 2….. rinse and repeat for burpee counts 5, 4, 3, 2 and 1
Note: For bear crawls, face the same way the whole time so you get to work the left and right side crawls.
Thang 3 courtesy of Bob the Builder (Cape Fear)
Setup: 25, 50, 75, and 100 yard distances marked off
Red Barchetta: (all in single count)
Run 100 yards, 100 side straddle hops, run back, 100 side straddle hops
Run 75 yards, 75 mountain climbers, run back, 75 mountain climbers
Run 50 yards, 50 LBCs, run back, 50 LBCs
Run 25 yards, 25 merkins, run back, 25 merkins
Run 10 yards, 10 burpees, run back, 10 burpees
Captain America (it’s a spinoff of Captain Thor)
1:4 ratio – burpees : lateral bunny hops (jump side to side over parking lot line or invisible line)
1 burpee : 4 lateral bunny hops
2 burpees : 8 lateral bunny hops
3 burpees : 12 lateral bunny hops
4 burpees : 16 lateral bunny hops
5 burpees : 20 lateral bunny hops
6 burpees : 24 lateral bunny hops
7 burpees : 28 lateral bunny hops
8 burpees : 32 lateral bunny hops
9 burpees : 36 lateral bunny hops
10 burpees : 40 lateral bunny hops
Thang 4 courtesy of Dark Helmet (The Fort)
Complete the following exercises flip flopping with partner.
- Jump Squats 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Merkins 20, 18, 16, 14, 12, 10, 8, 6, 4, 2
Partner 1: 10 jump squats
Partner 2: 20 merkins
Partner 1: 20 merkins
Partner 2: 10 jump squats
Partner 1: 9 jump squats
Partner 2: 18 merkins
Partner 1: 9 jump squats
Partner 2: 18 merkins
Partner 1: 8 jump squats
Partner 2: 16 merkins
Partner 1: 16 merkins
Partner 2: 8 jump squats….
Continue to 1 jump squat and 2 merkins
Thang 5 courtesy of Lancelot (Suncoast)
Setup: 50 feet marked off
Jackob’s Ladder format
Complete 4 Rounds of the following exercises:
- Side Straddle Hops (single count)
- 8 Count Body Builders (Burpee with plank jack – down, merkin, plank jack, jump up)
- Big Boy Sit Ups (stand up sit ups) https://www.youtube.com/watch?v=panVpr1Dz68
- American Hammers (single count)
- Flutter kicks (single count)
Round 1: 5 reps each
Round 2: 10 reps each
Round 3: 15 reps each
Round 4: 20 reps each
After completing 4th round:
- Bear Crawl 50 feet, Reverse Bear Crawl Back
Circle of Trust
At 0600 we put a hard stop to the work.
Count and Name O Rama’s were done.
Prayers were lifted up for the families of Pumpkin Spice, Crabgrass, Wet Wipe, Mr. Miyagi, and more.
CoT:
This was a brutal workout. And we didn’t run the 10 miles between the work! Sasquatch is going to suck. Nothing we do will make it not suck. What we did today was practice. Practice doesn’t make perfect, it makes better. We got better today. We got a better understanding of what we have to do for the Sasquatch. We’ve put ourselves in a better position to succeed at the hard work by mentally and physically rehearsing ahead of time.
Today was life. Life is hard. Nothing we do will make it easy. Putting in the work ahead of time allows us to be in a better position to succeed when the time comes.
A closing prayer thanked our Heavenly Father for allowing us to come out today, asked Him to be with all of those spoken and unspoken during prayer requests, and asked Him to walk with us as we navigate the difficult decisions and situations we all face on a daily basis.
Naked Man Moleskin
The joke was made that HC’s for the BD are actually SC’s. Roach Coach, FakeID, and Curds all HC’d then had to back out. YHC wanted to give a special shout out to Roach Coach for the leadership he showed in backing out. Man didn’t feel well. Instead of “Manning up” and getting out there, he did something YHC is very thankful for, he had the courage to look around at the new normal in our COVID world and….stayed home! Thank you my brother!
For those that showed up…this one was a bear.
Skilling showed up for his second Black Diamond in his first 3 weeks of F3!
Muggsy slacked off and didn’t wear his weighted vest.
The rest of us just survived! Thanks to all those who came out!