07/11/2022 - Black Diamond - Manniversary Back & Biceps Blast

AO: Black Diamond

When: 07/11/2022

PAX:

Number of Pax: 3

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Big Gong


Introduction

Preblast Monday 7/11
Black Diamond :blackdiamond: :ninja:
0500 at Dark TowerI can’t believe it but it’s my 1 year Manniversary. So let’s party :tada:
This one goes out to @Glass Joe, who blasted my biceps and gave me T-Rex arms for an entire week after my first post. Regular Coupon required for entry… and don’t forget your dancing shoes :high_heel::hardcommit: in the :thread: :point_down:

Warm-O-Rama

Pretty quick warm-up before we hit the road:

  • SSH’s x 43, for a virtuous leader strives to lead 43 feet out frong
  • Albatross wings
  • Mountain climbers x 20

Partner up w/ someone you don’t usually work out with

The Thang

Let’s get this party started!

Thang 1: heading to covered bridge downtown

Partner 1 farmer carries; Partner 2 does 5 burpees then sprints to catch up and takeover the farmer carry

We made great progress since we were fresh. Then things got interesting…

Thang 2: Up-down-up-down

  • Pull ups x 5-10
  • Curls x 20
  • Toes to the bar (leg raises) x 5-8
  • BO Rows x 20
  • Repeato!

PAX put in 4 sets before time was called.

Thang 3: P-M Indian Run

Perpetual motion Indian run down the street and back for “rest”

Thang 4: DORA 1-2-3

  • 100 hammer curls
  • 200 Shoulder shrugs
  • 300 BO rows
  • partner Bernie Sanders sprint up the hill & run back

PAX were slowing down here, so we called it after 100 BO rows. We had to save some time for the finale –>

Thang 5: Partner competition!

One PAX held TWO coupons in 90 degree curl position, while partner hung on bar. First one to drop loses.

Needless to say, the partner holding two coupons, 72 lbs of cement on a 90 degree curl, had an uphill battle. It wasn’t a fair fight, but it sure was fun!

Thang 6: Back to the chopper! (I mean flag…)

Partner 1 farmer carries; Partner 2 does 5 burpees then sprints to catch up and takeover the farmer carry

We were pretty slow this time around, but who’s watching??

Circle of Trust

My wife and I have been struggling in our marriage. We went to a Retrouvaille retreat this past weekend, and it was great. It’s hard to explain, but I can’t recommend it highly enough. Look it up, and just keep it in mind as a recommendation for friends or family members who might want to take the communication in their marriage to the next level.

https://helpourmarriage.org/communities/upcoming_weekends.cfm?community=Joliet%5FIllinois

Naked Man Moleskin

I can’t believe it’s been a year in F3! What a stellar community we have here. I am grateful to all you men who inspire me.

 

Special shout-out to Spirit who got me into this whole mess, and then didn’t show up at my first post!

and special shout-out to Glass Joe, who whooped my butt at his “Back & Bicep Blast.” I had T-Rex arms for 5 solid days, but I was hooked on F3.

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