Bomb Squad (Black Diamond)

AO: The Ridge

When: 10/03/2024

Number of Pax: 14

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Broomstick


Introduction

Do you have what it takes to be a member of the BOMB SQUAD? Those who HC’d and showed up for this workout found out.

Warm-O-Rama

Good Mornings x10

Hold Squat for Mission Statement, Core Principles, Credo

Learn to Flys x10

Hold Plank for Disclaimer

Imperial Walkers x15

Motivators from 7

The Thang

Thang 1 – Bomb Squad

    • The team has four bombs to diffuse. The bomb diffuser kit is a single coupon that must stick with the team during the mission but can be carried by anyone.
      • At each of 4 locations around the AO, envelopes were placed with exercise reps written on a piece of paper inside the envelope.  The code to diffuse the bomb was always 1-2-1.
      • The bombs are not diffused until all reps are completed. If you get done, pick up reps from those that are not done until everyone is done.
      • Do not stand idle at any time. I want you in a plank, holding squat or doing SSHs any time you aren’t moving.  If you do not meet this expectation you are dead, and dead guys can’t carry coupons. If you die we will all be mad at you.
    • Run to Stop #1 and diffuse Bomb #1 (Fishing pier, 0.56 miles)
      • 20 Merkins and 20 Burpees, but 1 PAX must do “nipplers” (merkins on a coupon) and a different PAX must do 20 Blockees. When complete, the bomb is diffused.
    • Depart for Stop #2. On the way, we did 5 burpees (whoever had the coupon did blockees) to combat enemy fire.
    • At Stop #2 diffuse Bomb #2 (top of the hill, 1.08 miles)
      • 20 Crab Toe Touches and 20 Burpees, but 1 PAX must do “coupon dips” and a different PAX must do 20 Blockees. Cannot recycle PAX from at earlier stop unless we run out of PAX. When complete, the bomb is diffused.
    • Depart for Stop #3.
  • At Stop #3 diffuse Bomb #3 (base of the Ridge Rd bridge, 1.55 miles)
      • 20 Bonnie Blairs and 20 Burpees, but 1 PAX must do “20 cactus squats” (IRON PAX one where you sit down on the coupon) and a different PAX must do 20 Blockees. When complete, the bomb is diffused.
  • Depart for Stop #4. On the way, we did 5 burpees (whoever has the coupon didblockees) to combat enemy fire.
  • At Stop #4 diffuse Bomb #4 (Bus stop, 1.94 miles)
    • 20 CDDs and 20 Burpees, but 1 PAX must do “OHP” and a different PAX must do 20 Blockees. Cannot recycle PAX from at earlier stop. When complete, the bomb is diffused.
  • Back to the Flags, 2.16 miles total. On the way, we did 5 burpees (whoever has the coupon did blockees) to combat enemy fire twice.
  • Total 100 burpees and 2.16 miles of team coupon transport.

Thang 2 (because we got back to the flags a little early) – Countdown 11s

  • Plank Jacks on one side of the parking lot, Mucho Legos on the other side

Mary

  • WWI situps x20
  • Picture Frames x10
  • Freddie Mercurys x20
  • High Plank/Low Plank/Shakiras

Circle of Trust

  • I recently watched a YouTube video (short film) called Mind Over Miles about Sally McRae and her experience in the Moab 240 trail ultramarathon (yep, this means 240 miles). This is in a desert, up and down mountains, through oppressive heat and through snow at high altitudes. Insane race. Elevation ranged from 4000 ft to 10000 ft.
  • Sally had two words for her race – what do you think those were? It was patience and wisdom. This was the only way she felt she could get through it and win. The words weren’t speed, strength, determination, or other “tougher” words that you think might make sense here.
  • At one point she was over an hour behind the lead runner, but she did not change her plan – she went slow when she needed to to survive through throwing up, puking, struggling to breathe, etc. She stuck to her plan.
  • She eventually caught up and took first place when her opponent was asleep in a tent at an aid station (this is at mile 170), and then she put the hammer down and finished and won in 86 hours, 18 minutes and 33 seconds (21:35/mile). It was an inspiring film to watch.
  • Key lessons for me included reminders that feelings are temporary, there’s value in setting goals for yourself and never giving up on them, and the following quote from Sally:
    • “There’s a point in life when we feel like we’ve reached that breaking point and we ask ourselves how much more we can actually take. In those moments I think about the story I want to tell.” I think this translates to all areas of life.
  • Link to video:
  • https://youtu.be/jpd5m77wcbc?si=5Jk0CC2pfBYfTz_3

Get on the Black Diamond Q Sheet!!!!!!! Next Thursday has a Q.  All other slots are OPEN

Naked Man Moleskin

I’m going to call out myself.  I give this workout an A- for creativity and a C+ for execution.  There were several small details that I had planned that I missed in execution.  I wrote this beatdown a while ago, and did not prepare myself mentally to flawlessly execute it. A good reminder to always run through your entire beatdown in your head as your Q approaches. Qs must execute at a high level, we owe it to the men who HC to our beatdowns.

Great job by all the PAX today. Everyone pushed, shared carrying the coupon, and I think got a good workout in.

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