11/24/2022 - Black Diamond - Thanksgiving BD
AO: Black Diamond
When: 11/24/2022
PAX:
Number of Pax: 11
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Gordon’s
Introduction
Just YHC for some extra push before Thanksgiving dinner to earn those calories. I had a good workout planned on Tuesday but messed it up and gonna use it tomorrow with some twists.
Warm-O-Rama
Warm up runs, high knees, butt kicks , skips, wrist circles.
The Thang
Thang 1
Animal circuit around river between 2 bridges: 45sec work, 1 min run:
bear crawl, run, lunges, run, duck walk, run, crab walk, run, chameleon walk –
Indian run to 4th floor of indigo hotel.
Thang 2
Static exercises: 45 sec hold, 1 min – sprint up the hill and back. Repeat
Holds:
lunge (each leg),
sumo squat ,
wall seat ,
active beast ,
low plank,
glute bridge ,
Superman hold,
straight bridge (plank reverse),
floor assisted l-sit ,
Leaned plank,
single arm plank (each arm)
v-up hold.
Thang 3
Went to 5th floor
2 60# sand bags there.
Indian run with sandbags back to the flags.
5 mins of marry:
American hammers – 20
Freddy Mercuries – 20
Big boys – 20
LBCs – 20
Knee to elbow in low plank – 20
Low plank till 6AM.
Circle of Trust
I was watching Les Brown motivational video the other day. Even though I watched it before it made me thinking little deeper.
He was asking audience what practice, practice practice can do to you. And somebody shouted “perfect” and Les Brown corrected him and said it makes you improving and with discipline and consistent practice you can achieve a lot of good things. You never will become perfect, but you can be a lot better person if you show up every day and keep mastering your skills. Never stop accelerating, that’s where depression and sad clown lives in you.
Naked Man Moleskin
I was paranoid about oversleeping today. 😊 I asked Gloop to call me 4:40 to make sure I’m not sleeping, just in case.
It was great to share Thanksgiving morning with these dudes that I’m truly grateful for pushing me to my better self.
Doing static exercises and sprints for 30 mins turned out to be more challenging than I expected, timer just doesn’t allow you to stop. Definitely feel sore.
Snap Crackle Pop and Serena always win sprints.
Wide Ride still keeps his vest on and keep crashing it.
I was happy to see Uncle Rico joining, he was due for awhile.
Great push by Cousin Edie before his late start Q.
Thanks to Gloop for covering my 6 and being reliable💪
Great to see 2 hang touch, Lightfoot, Big Gong, Bear Spray they he are just keep accelerating and improving.