12/27/2022 - Black Diamond - Last min Black Diamond…international chest day edition
AO: Black Diamond
When: 12/27/2022
PAX:
Number of Pax: 3
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Bronco
Introduction
🚨 🐴 12/26 Preblast The Citadel 5:15 am Bootcamp. 🐴 🚨
The Monday after Christmas is a very special day… it’s the last possible Chest day you can get in before the new year!!!
The temps will be much more “comfortable” so let’s get after it with a chest and triceps focused Bootcamp.
Since the kids are off I’m mentioning that the workout will be 2.0 friendly if they can pay attention and train. I will be bringing my 2.0 minecraft, so feel free to drag yours an have them start their day doing hard stuff with dad.
Bring a coupon.
Expect it to be wet slushy and salty so gear up properly for merkins and having your front down on the ground.
HC for the last international chest day of 2023
hold up… big gong needs a site Q, a Q, no HCs? Let’s just get to the citadel early and get it done.
Warm-O-Rama
Side straddle hops OMC/OMC/OMC
merkins OMDn/OMDn/OMDn
Arm circles F/R/F
Grady corns OMC/OMC/OMC
Burpees OMDn/OMDn/AMRAP
The Thang
Rep Tri ext/press/Tri ext/press
Strech (rest ten in the down position)
Chop. Tri ext/press/Tri ext/press
Strech
Neg Tri ext/press/Tri ext/press
Wide merkin/DC block depth stretch Switch hold & rep OMDn/OMDn/OMDn/OMDn
Swimmers press
dip/farmers hold
Lat front raise OMC/Hold/AMRAP/OMC
Hand release merkin OMC/OMC/OMC/OMC/OMC/OMC
Plank rest
Wide merkin neg Neg/Neg/Neg/Neg/Neg/Neg
Circle of Trust
Short and sweet…Merry Christmas everyone! I hope you enjoyed it.
Naked Man Moleskin
Squeaky clean missed that the BC had turned into a BD. Came at 5:15. Missed some burpees and blockees
Boo boo commented that the Q had him failing multiple times, but that’s the point so great job.