AO: The Colosseum
When: 09/06/2022
Number of Pax: 11
DR Names:
Number of FNGS: 1
FNG Names:
QIC: Sparkler
Introduction
Woke up Monday in Edwardsville, IL to check the QSheet and PreBlast for the Black Diamond on Tuesday with the plan to reach out to the Q and ask their plan so I could modify it. No one signed up to Q and I posted this:
“Looks like opportunity wins the day. It’s not a comeback if you never left in the first place. No running , coupons and shoes for grass/ pavement.”
I wasn’t happy that no one stepped up and I am a planner so planning a Q in 23 hours isn’t my style especially when I haven’t Q’d a regular beat down or Black Diamond since early July (pre knee surgery). But I like a challenge and thought I’d just run Iron PAX Week 1 with the cones double the spaces apart, 50 reps instead of 25 and with no WoR or Mary to have the full hour. That would have been fun.
Warm-O-Rama
Welcome – Ran the disclaimer, 5 principals, 4 principals of Black Diamond, welcomed the FNG and Blinky from F3N while doing arm circles and slow dead lifts.
The Thang
Thang 1
Instructed PAX to pick up mini brick pavers and that their arms are not to drop until the we complete the circuit.
*All IC to 20 – Arm Circles, Seal Claps, Backward Arm Circles, Overhead Claps, Moroccan Night Clubs, Thumb Jobs and Arms Up Circles
*IC to 54 – Grady Corns
*Cherry pickers – 8 rounds of 10 seconds picking cherries and 10 seconds dropping cherries
*IC to 20 Michael phelps, Stir the Pot and Bat Wings
Thang 2 – 5 Rounds of Ring of Fire OHP, Curl Press, Curls, Bent Over Rows and Single Leg Burpees (reps of 10,8,6,4,2)
One PAX does the exercise while the rest of the PAX hold the coupon above their head stationary. At the end of each set, 3 Blockees.
Thang 3 – Army Crawl EMOM – 150 yards
EMOM 1 ‘merkin add one ‘merkin each minutes while army crawling from the playground to the Colosseum birm/ hill by Ridge Rd.
Crab walk 150 yards back with Air Squats EMOM, Bear Crawl 50 yards to the Iron PAX flags (we got to 12 reps)
DORA Mary
100 Sugar Cookies (Big Boy into a ‘merkin) with a partner. The partner holds their legs out 6 inches off the ground and when he drops you switch.
Circle of Trust
Where are you at on your Mountain?
I had drawn a really crappy looking mountain with chalk and handed out pieces of chalk to each PAX.
Explained to each PAX that the mountain I drew could represent your fitness journey, a relationship, a career, a current challnge or struggle or could just be a fun challnge you are doing. I asked them to mark an X as to where they were on their mountain. Most drew the X in the middle of the mountain with Blue Gill drawing his towards the top and later explaining that he was coming down from the mountain.
There was no one at the bottom of the mountain, good! We still are all working towards something. I also explained that no one was at the top of the mountain and no one builds a house on a mountain peak. You get to the top and then head back down and find another mountain. There are also other PAX either on your mountain right with you, ahead of you or behind them. On your journey look around, pull someone up, shout encouragment to the side or look up and ask for help. We are all trying to get the same view/ goal and win.
We either all end up climbing to the top of the mountain that we are on or fall down completely. You either attempt to climb that same mountain or you find another one to conquer. When you stop climbing or stop looking for the next mountain to climb you are done. Choose your done. Aye!
Ended in prayer of thanks and celebrations.
Naked Man Moleskin
Lots to be thankful for today and to reflect on. We had Millville and Foreclosure getting their BD cherries and at the same time Foreclosure brought out a FNG to Black Diamond. In the past I would have discouraged it but instead wanted to deliver not only for Millville and Foreclosure but also for Avocado Toast who was visiting us from California.
How can you humble men out without running them at a Black Diamond? I guess mini brick pavers and army crawls. I recently heard a quote from Liver King that he never does cardio. Instead he lifts heavy stuff and doesn’t take breaks.
Blinky coming down range and pushing the standard is always a high motivator for me. Looking up to PAX like JFD, BCS, Soft Hands, Blue Gill, Spirit and Bunker keeps me bringing the best I have.
Betty Crocker, I didn’t forget you. You have settled into Black Diamonds and are the next wave. Keep that fire lit and continue to push the bar higher.
Until next time, LFG