PAX: AlrightAlright, Classified, Sound Machine, Avril, Teasip, Icebox, Meatball, Oatmeal, Special Sauce, Big Tex, Siesta QIC: Dirtbag (disclaimer given AO: Lindsley Park
WARM-O-RAMA: Big lap around park SSH – 15 Windmills – 10 Baby arm circles – 10 (front)+ 10 (back) + 10 (cross)
Coupon Curls x12 Coupon Upright row x12 Coupon Squats x15 Big lap – Net Burpees 5 Teasip actually tied AlrightAlright but we wanted the work
Round 2 Coupon Curls hold in position half way then full curl x 20 Coupon Upright row hold at top x 13 Coupon Squats hold at bottom x 15 Big lap – makeup burpees
Round 3 Benches box jumps x12 Irkins x 13 Jump squats x12 Dirkins x10 Big lap – makeup burpees
Round 4 Coupon Curls x 15 Rapid bench press in cadence x 20 Grave diggers x 12 (need to work on cadence) Big lap – makeup burpees
Round 5 Rapid bench press x 20 Squats and overhead press x 12 OYO Skull crushers x 12 OYO Hold coupon out in front until failure Special Sauce Won at 25 seconds could have gone for another 12 mins probably Big lap – makeup burpees
Round 6 Sprint on Santa Monica road to trail and back Mosey to picnic area and finish with Freddy M’s and planks (flat, right, left)
A lot of mumble chatter today for those who chose to battle today over Rump Roast pilate slayer class on west side. Big time warrior mentality was shown by all.
We welcomed the return of AlrightAlright who may be experiencing early effects of fatherhood fitness levels due to his break (or lack of sleep), no question it will be back to par in no time.
Special Sauce set the alarm 30-45 seconds too late but made up ground quickly. T claps to Teasip for keeping net burpees low today for the group and Big Tex for the continuous display of fitness improvement and excellence. Also shout out to Oatmeal for continuing to remain in the front of the pax (will catch you eventually).
Next Wednesday 1/20business casual/professional/interview clothing donations to splash
4x4x24 CSAUP Feb 5-6 starting at 1900 Sauce to assign accountability groups
WARMORAMA: Side Straddle Hops x10 Imperial Storm Troopers x10
THA THANG: The team has four bombs to diffuse. They must select a Captain to choose people for specific roles throughout the workout. They elected Icebox the Captain.
Run to Icebox‘s house. Diffuse Bomb #1: 20 Burpees & 20 Merkins for each PAX (PAX can share burpees). One PAX must do all 20 Burpees with the bomb (coupon). Another PAX must do 20 nipplers on the bomb instead of their merkins. (diffusers: Classified, Dirtbag)
Run to opposite side of Grand and up the hill to touch the guard rail. 5 Burpees for each PAX to kill the enemy that is shooting at us.
Captain Icebox was KIA. (He could no longer speak strategically, but was still responsible for his reps)
Oatmeal takes the lead. Appoints himself, but the PAX don’t disagree and there’s no time for argument or speculation of some possible friendly fire that might have taken Icebox out.
The bomb needed to be delivered to the Combat Outpost for further investigation, so Captain Dirtbag sent Oatmeal and Special Sauce to take the bomb to Lindsley. Not sure how he got the dead man to do it, but we didn’t have time to discuss.
Run to Oatmeal‘s house. Diffuse Bomb #4 or not…. we were working through the diffusion when it was clear that we weren’t going to get it done in time, so we decided to get the bomb away from civilians and back to the Outpost to diffuse it. We arrived at the Outpost at 6:14 and were able to get some of our burpees done, but not all of them. MISSION FAILURE
Punishment for failing: 54 burpees (6 per PAX) and 180 merkins (20 per PAX). The PAX decided to complete these before COT.
Mission Totals: 3.78 miles (Strava told me it was a 7:57/mile running pace), 90 burpees and 80 merkins.
Thanks to the PAX for putting up with my creativity or lack thereof for this one. The goal of this Black Diamond workout was to put in some serious miles in preparation for the CSAUP on February 5th and 6th. Future Black Diamond workouts might be more stationary or involve shorter running distances. The key for Black Diamond is to get the whole group to push themselves beyond a regular workout.
Teasips’s Beatdown: One PAX carries a coupon around tennis courts
WDW WW1 Elvis meets Forrest
Carolina Dry Docks, then suicide E2K, then suicide Newton’s Cradle, then suicide
Mac Tar Jie’s Alabama Ass Kickers Not so lazy boys ISW All in
YHC’s Beatdown: Suicide long to short – suicide short to long Bear crawl court one, 10 merkins Crawl bear back, 10 mountain climbers 5 burpees, run down and back, 5 burpees Mrs Icebox Arms – 2 min Suicide short to long, long to short Crab walk forward court one, 10 Freddy Mercury’s Crab walk backward back, 10 flutter kicks Pilate Plank Routine – 2 min
If there was mumble chatter I didn’t hear much of it as the socially distant lineup along the tennis courts didn’t allow for a lot of interaction among the PAX
Stingray fulfilled his prophecy of showing up late and having to do penalty burpees and t claps to Rump Roast for doing them with him when no one else did
AlrightAlright figured that the Beatdown was going to be mild and decided to wear his ruck vest during the whole thing, and on top of that called out the PAX on the crab walks for being slow (someone is still getting over his #upsetalert vs Teasip last week).
Apologies for needing to b line it out as soon as the clock struck 0615 but the Jeep was about to turn into a pumpkin and I had 10 minutes to get home before the M changed the locks on me!
YHC is humbled to make it to the finals and look forward to an all-timer against either Special Sauce or Coach K, let’s all find the motivation to fight the fart sack and deal with some colder temps, I can guarantee that the Q’s this week will get us up and moving quickly!
Reminder: see PowPow’s post on the food drive, if able try to find a way to contribute to those less fortunate
Split into teams of 3 and performed the following:
P1: Sandbag carry around small lap on south end of park +1 OHP at each corner
P2: Run big lap on north end of park
P3:Exercises x 13 reps each
PAX alternated through each phase sandbag carrier delivered the cargo
Box jumps onto table top (modified to benches as needed)
PAX choice Mary for last three minutes.
CIRCLE OF TRUST/BOM:
YHC prayed us out
MOLESKIN: Since teams were in various stages of the circuit, mumble chatter varied throughout workout. Box jumps onto table tops garnered some gasps, but the modification was gladly accepted by some. The “silent K” nipplers also generated a few laughs/groans. Sandbags elicited comparisons to coupons, noting they were much heavier. Big Tex asked if the 80’s hair band playlist was an homage to the 80’s classic Friday the 13th, and YHC affirmed the choice noting creating a fun and spooky playlist was outside my wheelhouse and I found but one or two songs that would fit the bill. Overall a good workout on a nice blustery morning.