07/14/2022 - Black Diamond - Gloop’s 2 Year Manniversary
AO: Black Diamond
When: 07/14/2022
PAX:
Number of Pax: 11
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Augustus Gloop
Introduction
Pre-blast Two Wolves
Black Diamond
Thursday 7/14/22 5:00am
@channel Join YHC tomorrow at Two Wolves as I celebrate my 2 year Manniversary with F3. Over the past couple years, I’ve been to a lot of great beatdowns, experienced many ups and downs and always had F3 brothers to push me.
Tomorrow I’ll try to return the favor. There will be ups. There will be downs. We will be pushing for a full 60.
Bring a coupon, vest and shoes for all surfaces.
HC below
5 Core Principles
Disclaimer Given
Warm-O-Rama
WoR
20 SSH
10 Good Mornings
15 Copperhead Squats
15 Tempo Merkins
Coupon osey to east side of parking lot
The Thang
Thang 1
Burpee shuffle
All PAX completed about 50ish vested burpees
Thang 2
Coupon Mosey to end of field
Divide PAX into 2 groups
One groups Indian run Path loop
Other group coupon Flutter kicks
Switch
Next with Mtn Climbers
Next with Plank jacks
Next with Coupon Jumps
All PAX completed 4 rounds of Indian runs and core work
Rifle carry across full field to base of the hill
Thang 3
25 Curls IC
Run 1/2 hill, back down, then full hill
25 Chest Press IC
Run 1/2 hill, back down, then full hill
25 Goblet Squats IC
Run 1/2 hill, back down, then full hill
25 Coupon Dips IC
Run 1/2 hill, back down, then full hill
Repeat for 3 full rounds
All PAX completed three rounds of reps and runs together
MoM
Coupon mosey back to flags
Hold plank for 6
Circle of Trust
Wrapping up 2 years with F3, I’ve experienced a few ups and downs physically. The PAX of F3 have always been there to support and push me to be stronger and better.
I hope over the past few years I’ve done the same for all of you. I’m proud to be a part of such a great group of men.
Naked Man Moleskin
Coming into the workout, I wanted Thang 2 to be a good cardio/core burner. I think it went well and hope the PAX enjoyed it. I plan to alter the same Thang for future regular BC workouts.
During WoR and after CoT, the BD crew started and ended next to the regular BC group. After CoT, CK mentioned that we should try to combine groups for the last 15 minutes of the workout to give other PAX a taste of what Black Diamond is all about. I think it’s a decent idea. Something we should consider to do from time to time moving forward.