#backblast #blackdiamond #attendancepost
PAX: Classified, Dirtbag, Icebox, Meatball, Oatmeal, Siesta, Special Sauce, Swiper
Q: Alright Alright
AO: Lindsley Park
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.
Run to Oatmeal‘s house. Diffuse Bomb #2:
Same Exercises (diffusers: Oatmeal, Special Sauce)
Captain Oatmeal was KIA.
Dirtbag takes the lead.
Run down Ash and down Santa Monica to the Santa Fe Trail to return to the battlefield at Grand. Repeato the fire fight.
Run to Icebox‘s house. Diffuse Bomb #3:
Same Exercises (diffusers: Special Sauce, Alright Alright)
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.
Arctic Blast DT/MRM
COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright (DT), Special Sauce (DT), Swiper (DT), Icebox (Ruck), F150 (Ruck)
QIC: Oatmeal
AO: Flag Pole Hill
F3 DISCLAIMER & WELCOME: Given via telepathy (All PAX were veterans)
THA THANG:
Four PAX took off on a DT run around the normal course.
Two PAX took off with their rucks sans mutts as it was deemed too chilly for the pooches.
CIRCLE OF TRUST/BOM:
YHC prayed us out
MOLESKIN:
YHC was proud to keep AlrightAlright in his sights for most of the run, something that is normally not the case. YHC set a new PR, to which I attribute to some R&R over Thanksgiving. AA attributed his sub-par performance to a full weeks worth of workouts and no rest, which proves that even the studs among us need rest!
The Return of the Sweetest of Babies
AlrightAlright Sweet Baby PowPow joined YHC and Mav for this AM’s ruck
Swiper teamed up with Oatmeal for Double Time action
AA texted me while he was clearing the mechanism asking what the plan was for the ruck. Seemed like he was interested in accelerating his rucking/baby bjorn’ing skills so told him we’d do the don’t get lapped challenge
F150 also texted me this morning while he was clearing the mechanism, but that was about taking a picture, must have needed more time to clear since he didn’t make it to MRM
Like a Phoenix rising from the ashes Sweet Baby pulled up to MRM like it ain’t no thang, PowPow was so jazzed to see him that he ditched the jogging shoes for the ruck and combined forces with the Sweetest of Babies.
Oatmeal thought he was going to run alone a la the last two Stingray vision quest rucks but Swiper came in to give him some company
The runners did some hill work so the don’t get lapped challenge wasn’t as exciting
Ruckers split up into two groups, the idiots running with rucks and the non idiots normal rucking.
Everyone finished up with 5-10 minutes to spare so we did an AMRAP of 5 Special Sauce horizontal rope pull-ups (to be Lexicon’d later), 5 LBC’s, and 5 crab cakes
Mav was pretty pissed to be tied up during the AMRAP
Oatmeal led a great COT where the PAX opened up with prayer requests
Bad Luck Friday the 13th
COUNT-OFF & NAME-O-RAMA:
PAX: Sound Machine, Classified, Big Tex, Gummi Bear, Swiper, Pow Pow, Agnes, Dirtbag, Meatball
QIC: Oatmeal
AO: Lindsley Park
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x 15 IC
Hillbillies x15 IC
Deep Squats x 10 IC
Windmills x 10 IC
THA THANG:
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)
Air squats
Derkins
LBC’s
Uptown Crunches
Carolina Drydocks
Knipplers
Repeato exercises
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.
The Weatherman – 10/16/20
COUNT-OFF & NAME-O-RAMA:
PAX: Icebox, Stingray, Swiper, Isaiah, AlrightAlright
QIC: PowPow
AO: The Harbor
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSHx15 // ISTx10 // Windmillx10 // Seal Jacksx10
Mosey to handball court – loop around court: side shuffle to the right along sideline, duck walk endline, side shuffle to left along other sideline, duck walk endline. Repeato.
Mosey to handrail – Australian pull-ups (inverted rows) x6 DC
THA THANG:
Jacobs ladder on hill between lower parking lot and splash pad: Start with 10 Merkins at the bottom – run up hill – 1 Gorilla Squat – run down hill – 9 Merkins. Etc. Totals: 55 Merkins and Gorilla Squats
Partner up at playground: P1 perform 5 pull-ups and 10 Carolina Dry Docks while P2 does AMRAP of an ab exercise. Then flapjack and repeato until both partners complete 5 sets of pull-ups & CDDs. YHC called the ab exercises – Freddie Mercury then Sweat Angels then LBCs
Mosey a 1.2 mile loop from the NW corner of the park north past the stadium to the NW corner of the high school property then east on Lake Highlands Trail, then south on Royal Highlands Dr and west on Church Rd. Stopping for four Circles of Pain: (1) OH Clapsx15 (2) Squats x15(3) Mtn Climbersx15 and (4) Crab Cakesx15
MARY:
Finish with a Circle Burp at the Shovel Flag – 3 rounds
CIRCLE OF TRUST/BOM:
YHC asked each PAX to share something they are grateful for. Themes were family, the PAX of F3 Dallas and the nice weather.
MOLESKIN:
Stingray rolled up looking rather sleepy at 5:28am. Mummblechatter included discussions of appropriate attire for the cooler temps, did Isaiah wear pants because PowPow’s preblast said it would be in the 40s? Also, height/long limbs being a disadvantage in F3 workouts. AlrightAlright’s claim that from an economics point of view the marginal cost of voting is greater than the marginal benefit and YHC offering up why voters in the DFW Metroplex have some of the highest “voter power” in the country (there are many very close/competitive Texas state house races in DFW and these races may determine which party controls the Texas legislature).
Thanks for the support today men, I had a blast leading this morning.
—- GO VOTE!!! ——
ANNOUNCEMENTS:
1. Need a location for the Blood Drive
2. Siesta’s Paella Fiesta on November 7th
Wheel of Death…how many V ups?
COUNT-OFF & NAME-O-RAMA
PAX: Life Alert, Irwin, Slushii, Bleep, Sally, Alright Alright, Swiper, Stingray
QIC: F150
AO: The Harbor
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
IST ICx20, SSH IC x12
THA THANG:
Mosey to front of the school parking lot
Catch me if you can (length of the parking lot)
10 merkins
Lt. Dans
Mosey to B Field
PAX lined up while one threw the football and everyone sprinted to it, first one there got to spin the Wheel of Death – spin and use randomizer to come up with count. Unfortunately, it did not record the count of each exercise.
Squats
Diamond Merkins
Merkins
Carolina Dry Docks
Mountain Climbers
Mountain Climbers
Plank Jack
V-ups
Carolina Dry Docks
Wide Merkins
SSH
Diamond Merkins
Mountain Climbers
V-ups
American Hammers
Uptown Crunch
V-ups
SSH
Squats
American Hammers
Merkins
V-ups
American Hammer
Rugby Situps
Carolina Dry Dock
Arm Circles
Plank Jacks
Mosey back to the flag
MARY:
All in the workout
CIRCLE OF TRUST/BOM:
Reach out to men and get guys back out.
MOLESKIN:
The Warm-o-rama was done in reverse order which of course drew some mumblechatter from Alright Alright as well as the length of the Catch me if you can, something about a lot of merkins. As we headed to the B field there was a lot of sprinting to begin with as the football was thrown. At some point AA mentioned that the count was low on reps and thus I increased it to a min of 10 and max of 25 instead of the set of 1 and 15. 20 Min into the beatdown Sally called to find out where we were and thus a conversation about what a penalty would be for being late, upon YHC suggesting a burpee for every minute late the PAX kindly silenced about penalties since it means we all do them. There were some bold moves made and a lot of laughter about how guys got to the football.
ANNOUNCEMENTS:
Just Do It
COUNT-OFF & NAME-O-RAMA:
PAX: Stingray, Swiper
QIC: Sally
AO: The Harbor
F3 DISCLAIMER & WELCOME: given
WARM-O-RAMA:
SSH x 10
Mosey to stairs at front of LHHS
THA THANG:
1) Mini-circuit of running up stairs, bear crawling, running backward down a ramp, crab walking back. x3 or x4
Mosey eastward
2) Descending Curb Lunge – Lunge to the other side of the street. Do 7 split-squats with one leg on the curb, then switch and repeat with the other leg. Lunge back to the other side, and continue with 6 reps on each leg. Go all the way down to 0.
Mosey eastward
3) Stop for Mary including flutter kicks, WWI sit-ups, Dancing Wilt Chamberlains and Dancing Bears
4) PAX’s choice – 1) run back toward home for more exercises, or 2) run the opposite way and lock in more cardio. PAX choose more cardio. Run down to the bottom of the hill, turn around, and run all the way back to the starting point.
Arrived at 6:15 on the dot.
MARY:
Intra-workout
CIRCLE OF TRUST/BOM:
Done
MOLESKIN:
Fantastic morning. Thanks to these gentlemen for posting, it was great to be out there.
Climbing the Ladder
COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Special Sauce, Icebox, Generic, Swiper, Draper, Rump Roast, Shifty McCoy, Stingray, F150, Slushii, Bleep
QIC: Ina
AO: Burleson
F3 DISCLAIMER & WELCOME:
Given
WARM-O-RAMA:
SSH x 20 IC
IST x 15 IC
Windmill x 10 IC
THA THANG:
Run up all levels of garage and back down to start ladder. 8 cones made up the ladder. Once you completed the exercise at the cone, you ran up to level 2 and back down, always starting back at cone 1. There was a traveling exercise between each cone once exercise at the cone was completed.
Cone 1: Rugby sit up x 10 – Run up to level 2 back down to cone 1
Cone 1: Rugby sit up x 10 – Bear crawl to cone 2. Cone 2: Star Jump x 16 – Run up to level 2 back down to cone 1
Cone 1: Rugby sit up x 10 – Bear crawl to cone 2. Cone 2: Star jump x 16 – Lunge up ramp to cone 3. Cone 3: Squat thrust x 16 – Run up to level 2 back down to cone 1
Cone 1: Rugby sit up x 10 – Bear crawl to cone 2. Cone 2: Star jump x 16 – Lunge up ramp to cone 3. Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4. Cone 4: Side-2-side plank merkins x 8 – Run up to level 2 back down to cone 1
Cone 1: Rugby sit up x 10 – Bear crawl to cone 2. Cone 2: Star jump x 16 – Lunge up ramp to cone 3. Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4. Cone 4: Side-2-side plank merkins x 8 – Broad jump up ramp to cone 5. Cone 5: Burpees x 8 – Run up to level 2 back down to cone 1
Cone 1: Rugby sit up x 10 – Bear crawl to cone 2. Cone 2: Star jump x 16 – Lunge up ramp to cone 3. Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4. Cone 4: Side-2-side plank merkins x 8 – Broad jump up ramp to cone 5. Cone 5: Burpees x 8 – Traveling SSH to cone 6. Cone 6: Jump Tucks x 10 – Run up to level 2 back down to cone 1
Cone 1: Rugby sit up x 10 – Bear crawl to cone 2. Cone 2: Star jump x 16 – Lunge up ramp to cone 3. Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4. Cone 4: Side-2-side plank merkins x 8 – Broad jump up ramp to cone 5. Cone 5: Burpees x 8 – Traveling SSH to cone 6. Cone 6: Jump Tucks x 10 – Slow/low shuffle up ramp to cone 7. Cone 7: LBC x 20 – Run back down to cone 1
Cone 1: Rugby sit up x 10 – Bear crawl to cone 2. Cone 2: Star jump x 16 – Lunge up ramp to cone 3. Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4. Cone 4: Side-2-side plank merkins x 8 – Broad jump up ramp to cone 5. Cone 5: Burpees x 8 – Traveling SSH to cone 6. Cone 6: Jump Tucks x 10 – Slow/low shuffle up ramp to cone 7. Cone 7: LBC x 20 – Crawl bear to cone 8. Cone 8: Overhead press x 8 – Run back down
With 10 minutes left, cut the reps of completed exercises in half. No one completed the ladder, so YHC needs to adjust the reps, number of cones, or try it on a Saturday when we have an hour.
MARY:
None
CIRCLE OF TRUST/BOM:
Discussed keeping in contact with each other daily during this time
MOLESKIN:
Not much chatter as we were going at our own pace through the ladder. YHC was impressed to see 12 PAX join even in the lightening and rain. Hopefully, it was a challenging workout and we were spaced out enough to stay safe.
ANNOUNCEMENTS:
1. Stay healthy
2.