02/23/2023 - Black Diamond - Pre fatigue to ensure failure.
AO: Black Diamond
When: 02/23/2023
PAX:
Number of Pax: 15
Pax Names:
DR Names:
Number of FNGS:
FNG Names:
QIC: Bronco
Introduction
????????Pre blast diamond at the COMPLEX Feb 23rd 5:00am????????
I’m running a black diamond In celebration of one year of Q’n.
1 year ago feared the Q. I challenged myself to get over that. Dozens of Q’s later I again wanted to challenge myself to come up with a workout that allowed pax a similar feeling to training in a weight room… the “spent” feeling in muscle signaling if you rest, eat and recover properly, you’ll be bigger, stronger and better. Hypertrophy.
I’ve spent 78 Q’s weaponizing the parking lot brick workout for this reason, and tomorrow will be it’s culmination. I invite EVERYONE for a difficult workout we will encourage eachother to finish.
Regardless of your fitness level…The opportunity to push yourself out of your comfort zone will be available. If you work every round, you will finish and be better for it.
Total body.
Pre-fatigue to ensure failure..
NO RUNNING!
Bring your coupon.
Bring determination and grit.
We stay together
Modify when needed but work when we are working
Shoes for reps
HC for
Warm-O-Rama
30 sec work, 10 sec recovery between exercises
exercises go top to bottom and repeat. “Chop” indicates movement and speed trump forum and range of motion… chop em out.
Side straddle hops OMC/OMC/OMC
Good morning OMC/Chop/OMC
Irkin OMDn/Chop/OMDn
Thrusters OMDn
The Thang
This was designed to work to failure. By putting both my finishers into the beginning, we will ensure that every rep after is difficult and that we are getting the most out of the exercise.
1st cycle
NO survivors- a coupon squat pass off 5 reps with a 65ish lbs big boy coupon. The coupon never touches the ground. All pax hold squat till their turn to squat. Once around we do squats for the number of pax. 15. Then again pass.
15 more squats with a 15 sec hold (took about 6 1/2 min.
5 cycles
30 sec work, 10 sec rest.
1min between cycles
Hand release merkin OMC/OMC/OMC/OMC/OMC/OMC
Wide Merkin pos/neg/chop/pos/neg/chop
wide squat OMDn/TOP/Bottom/stretch
Standard squats Bottom/Stretch/OMDn/TOP
Narrow squat TOP/Bottom/stretch/OMDn
Sumo DL OMUp/OMUp/OMUp/
Swimmers press OMC/OMC/OMC/
Coupon swing OMUp/OMUp/OMUp/
blockees
Rep Tri ext/press/burpee/Tri ext
Stretch
Chop. Tri ext/press/Tri ext/press
Stretch
Neg Tri ext/press/press/burpee
Narrow J Squat/Standard Squat/Wide Squat
Standard J Squat/Wide Squat/Narrow Merkin
Wide J Squat/Narrow Merkin/Standard Merkin
Narrow Merkin/Standard Merkin/Wide Merkin
Circle of Trust
Reflection on why I Q’d so much. Hypertrophy focus was very rare before I started Q’n, I made it a mission to have something that does just that.
i sucked for at Q’n for a long time, but on my way to getting better, my leadership, my public speaking, my confidence, my friendships, my family life… all got better. I’m better.
f3 works. You don’t have to get out there and grind yourself body into dust 6 days a week, f3 is something different for everyone. But you should be using it to accelerate, in some aspect of your life.
Naked Man Moleskin
“Chop”