Millville Black Diamond

AO: The Wood

When: 04/25/2024

Number of Pax: 12

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Millville


Introduction

Get to the The Wood early today to set up my four stations. Communicated with FIA to ensure our respective workouts did not overlap/disrupt. In the preblast I drew a map of where to drop equipment (flags, bags, blocks). I should have told PAX where to park.

Sparkler did a great job ensuring PAX grouped together in the right areas.

Warm-O-Rama

WoR

  • SSH silent cadence (disclaimer, core principles, mission, credo, expectations)
  • Big Boys (25 reps)
  • Bobby Hurley (25 reps)
  • repeat three times

Station 1: Bangarang (Partners)

  • Partner 1 Bernie Sanders up the face of Mountwood and mosey back down to partner 2
  • Partner 2 sandbag throw from street to the base of the hill and back to the street in that pattern until partner 1 comes to relieve.
  • Partners switch places and repeat until the signal to change stations.

Station 2: Porkchop Express (3 groups, 3 tire sleds)

  • One person from each group will self select to grab the tire sled and drag it to the cone and back to the group
  • wow, the tire sled is being pulled. The group will work through the first exercise on the list when the tire sled comes back a new person will self select to take the tire out, and the group will move on to the next exercise.

exercises:

  1. Rowers
  2. Shakiras
  3. Big Boys
  4. Freddy Mercuries

Station 2: Dragon Dojo (Partners)

  • Partner 1 will roll the dice and then both partners will do the exercise associated to the number they rolled (a guide is provided for reference)
  • once they complete the round together then Partner 2 rolls the dice and the work through the exercises again.
  • repeat until the signal is blown to switch stations.

Dice guide:

  1. Welsh Dragon
  2. 15 Dirkins
  3. 15 Burpees
  4. Lunge Walk
  5. 30 Dips
  6. Welsh Dragon

Station 4: Smoke Rings (Family Style)

  • all PAX will follow the Qs down/up for the exercises and then run the lap
  • 15 Thrusters
  • 15 Curls
  • Run the smoke ring lap
  • repeat until the signal is blown for MARY

MARY:

  • big boys, Shakira’s, leg lifts

The Thang

I wrote it under MARY and I’m not changing it. ; )

Circle of Trust

Preparedness. This was a dry run of the convergence beatdown I will be leading. I selected the PAX in the black diamond to play a roll in being a squad leader. The have worked through the beatdown themselves, they know the timing and instructions they will need to give, and they will be able to move the PAX seamlessly through the stations.

Naked Man Moleskin

Sparkler is a Site-Q master. He picked up the instructions that I missed, kept clarity, kept timing, and allowed me to lead from the front.

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