02/12/2020 - The Citadel - The CITADEL B.L.A.C.K. D.I.A.M.O.N.D.S. Beatdown

AO: The Citadel

When: 02/12/2020

PAX:

Number of Pax: 14

Pax Names: Enron, Flo, Gaylord, Half Price, Hamburgler, Handy Manny, henrietta, Mr. Hankey, Party Boy, Quarter Cart, Sweet Gherkins, Tigers,

DR Names:

Number of FNGS: 0

FNG Names: Clipper, Fargo

QIC: Handy Manny


Introduction

Over my lunch hour yesterday I checked Slack and saw the request from Shandy looking for someone to take his Q at The CITADEL today so that he could attend the new Black Diamond workout.  I took on the Q and sent out the PreBlast.  Getting out the PreBlast late, and with all the hype on the Black Diamond workout I was not expecting more than a handful to HC.  To not be outdone by the flashy new object, that being the Black Diamond workout at the OP, I created our own BLACK DIAMONDS Beatdown comprised of exercises that spell “Black Diamonds” with running in between exercises.

I have been wanting to update my playlist for some time and uploaded 7-8 new songs to the list the night before.  Speaker was charged and I was ready to hit it come morning.

To my surprise, the HC’s kept rolling in over the evening hours and we ending up having 14 show up.   It was 27 degrees and felt like a nice morning to workout.

5:15 hit and we were off.

Warm-O-Rama

Welcome and Disclaimer Provided
Warm-up (IC)
  1. Goofballs (15)
  2. Abe Vigodas (15)
  3. SSH (30)
  4. We’re Not Worthy (15)
  5. Arm Circles (10/10)
  6. Imperial Walkers (10)

The Thang

Thang 1 – BLACK DIAMONDS (Exercises that spell Black Diamonds, with running in between)
  1. Run to split by hill
  2. Burpees OYO (15)
  3. Run across bridge
  4. Lunges OYO across bridge
  5. Run to turn around by club house
  6. Alternating Shoulder Taps IC (20)
  7. Run back to bridge
  8. Crab Cakes IC (15)
  9. Run to split by hill
  10. Knerkin OYO (25)

 

  1. Run to shelter
  2. Dips OYO (40)
  3. Run a lap around bases
  4. Irkins OYO (25)
  5. Run to the far fence of baseball field and back
  6. American Hammers IC (20)
  7. Run to the far fence of baseball field
  8. Monkey Humpers IC (20)
  9. Run back to flags
  10. OH Press OYO (30)
  11. Run lap around parking lot
  12. Nolan Ryan (side plank) IC (10/10)
  13. Run lap around parking lot
  14. Derkins OYO (25)
  15. Run lap around parking lot
  16. Smurf Jacks IC (20)
Mary (IC)
  1. Gas Pumps (20)
  2. Pilates 100 (20)
  3. Box Cutters (20)
  4. Flutter Kicks (20)

Circle of Trust

CoR
Announcements
  1. Black Diamond Workouts starting today and another on Friday at DT.  Start time 5-6.  These will be held in a rotating fashion at different AOs.
  2. Iron Lion (BC) and The Ridge (RC) will be open for business on Wednesdays starting this week.
  3. Nike Park opens unofficially this Friday.  Price of admission is bring an FNG.  Officially opens next Friday.
  4. 2nd F Lunch next week, more info coming

NoR – We honored Ellie by having all PAX sound off as Ellie.

Prayer Requests

Thanks for the opportunity to lead you this morning and for all those that came out to support me and each other here today.

Message of the day:  Lighten up, just enjoy life, smile more, laugh more, and don’t get so worked up about things.
Prayed  for all those mentioned including special prayers for Bump’s family, Noonan’s family, Ellie’s family, continue recovery for Toasted Coconut and Poutine, Smokey’s mom, Poutine’s mom, Gaylord’s friend Daniella, and our own personal unspoken needs.

Naked Man Moleskin

In between one of our exercises the instructions I provided the PAX was to run the bases as if you are stretching a triple into an inside the park HR, i.e. Kick it in Gear and go all out around the bases.  Little did I realize that once you rounded first base the infield was caked in ice.  So as I rounded 1st, picking up speed, wondering why others were not going all out.  I soon found out as I found myself scrambling to keep my balance and trying to avoid a major spill as I hit the patch of ice.  I successfully avoided a face plant and modified the next 2 rounds that had intended to be 2 and 3 laps around the bases.  Lesson learned – be cautious around turns, especially if those in front of you are moving slow – there is probably a reason why that is the case.

All PAX survived and finished the beatdown and we had a solid 9 show up for coffeeteria.  A great way to start a Tuesday!  Thanks PAX.

Until Next Time – Handy Manny

 

Leave a Reply