AO: The Wood
When: 08/07/2024
Number of Pax: 7
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Millville
Introduction
Perfect weather for a Black Diamond. Cart Girls VQ was also today, but the Qs and site-Qs for the respective beatdowns communicated and executed with minimal interference.
D-Bag put in an EC3 before the Black Diamond because he’s the world’s strongest man.
Warm-O-Rama
- Mosey around the parking lot for intro, disclaimer, core-principles, mission statement and credo.
- 20 thrusters
- van dam stretch
- 20 thrusters
- daisy pickers
The Thang
Thang 1: Keep the Lights On
- Rifle carry to the street light
- 30 big boys
- 20 goblet squats
- repeat 4 times to the southern base of the hill.
Thang 2: Smoke Rings
- Place coupons in the central parking lot by the playground entrance/streetlight.
- Run a circular lap around along the spine of Mt. Wood and back to the coupons.
- Do 15 diamond Merkins at the peak of the Mt. Wood.
- Do 30 skull crushers at the coupons.
- Repeat 3 times
- Rifle carry back to the Main Street and then coupon mosey to the pavilion.
Thang 3: BD Lift Club
- 2 pax take 2 available curl bars (25lb plates). Remaining PAX take a picnic table bench.
- Curl Bar PAX do 10 reps each in slow cadence (time under tension)
- The Curl Bar PAX alternate between slow cadence dips or slow cadenence irkins.
- Repeat until all PAX have had 4 sets with the curl bars.
- One parking lot lap to rinse it off in the middle of the Thang.
Mary:
- Heal Taps (15 IC)
- Leg Lifts (15)
- Heal Taps (15 IC)
- Leg Lifts (15)
- Heal Taps until 0600
Circle of Trust
Black Diamond Standards:
Black Diamond workouts are designed to be the gold standard for any Q, emphasizing not just physical challenge but also exemplary leadership and preparedness. These workouts should demonstrate a Q’s ability to plan meticulously, push PAX to their limits, and encourage them to achieve new personal records. It’s about leading effectively and getting the most out of every man in the group, not about punishment or proving toughness.
Qs are expected to coordinate with the Site Q in advance to ensure the workout maintains a high intensity with minimal rest. The focus is on fluid movement and constant engagement for the full 60 minutes. Both the Q and Site Q should work together to maintain this intensity, ensuring no PAX is left behind and that everyone is challenged appropriately.
Preparation is key, with Qs needing to familiarize themselves with the PAX and plan exercises that cater to different fitness levels. This includes pairing faster PAX with slower ones and calling out names to keep the group together. Black Diamond workouts are rarely suitable for new members due to their intensity, and attending PAX should be ready for a demanding session that includes running, heavy lifting, and other high-intensity activities.
The Black Diamond standard also applies to COTs, which should be as thoughtfully planned as the workout itself. Qs should prepare their closing thoughts in advance, ensuring they provide value and reflection for the PAX. The overall goal is to exemplify leadership and virtue, pushing PAX to new heights and setting a benchmark for what an outstanding Q should be.
Failure is encouraged.
Naked Man Moleskin
AaR:
- Not all BDs have to be run heavy. The emphasis is on the difficulty of the beatdown.
- Even though there are mostly seasoned PAX in the Black Diamond don’t skip on the standards such as “next exercise is.. in cadence/on my up or down…ready position move.. exercises.”
- It’s the Qs call but it is not necessary to pick up the 6 if they are falling behind. If we do pick up 6 give the 12’s something to do while we wait. IE, burpees, Merkins, big boys, etc.