AO: The Wood
When: 08/14/2024
Number of Pax: 9
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Picasso
Introduction
The return of the Wood Diamond,
Come join yhc for a cardio assault. We will be working chest and legs while exhausting our lungs. Show up early to stretch those muscle groups. Come level up your life, level up your involvement, and level up your F3! You will need coupons and running shoes.
Warm-O-Rama
4:58 – Checked to make sure the Theme song for the Terminator was good to play and GnR’s greatest hits was still Q’d up. First GnR song was from Terminator 2, “You should be mine.”
5:00 – with Music going asked Men to boombox their Coupons, Began a John Cusack hold for the length of our adopted Chandards. Welcomed Men, spoke some about pushing through discomfort and soreness versus how to recognize and modify with injury, only with new discomfort should modifiers be used. This will be hard. Provided Mission, Recited our principles, Spoke to the modified Credo for the Black Diamond, stated what I expected our site boss to do to push us. Site boss prompted me to speak on the legal disclaimer. (Don’t feel like getting sued today). Made men know that their John Cusack was the resting position and performed 5 negative over head presses IC. Switched to Riffle carry. Moved group from flag planting to the big pavilion at TW. Recovered with Coupons outside of Pavilion.
The Thang
Thang 1 pavilion work (D.I.D. Into 1 handed coupon press)
Sets of ten, 20, and 30. (10 minutes)
30 of the dirkens, irkens, and dips reached failure for most. I was planning on 30 one handed presses. Modified for 30 regular presses to close Thang 1
Thang 2 – moving. Model, Lunge Walk Death March to the mouth of TW and tell the 12 to recover with this once we hit seil. We walked from the pavilion to the grass so I could explain what I wanted to see with the Lunge Walk Death March. As a group we all did 5 burpees at the back of the Lunge Walk Line. From the mouth of TW, back lot, line run the grass to the path and then the path out of the AO. Once we have left the AO we will perform a Fartlek run. We used the light poles to vary pace from sprint to jog, of At Seil the 12 will Lunge Walk Death March South down Wynstone towards the park. The middle of the pack would run up to the line, bexome the back, perform 5 burpees and run to the front. The true 6 would jog to the front and just start lunge walking. Once the 6 is in recover from the March. Circle up and perform 5 groiners, modeling the exercise for Wynstone Park. At 5, hold the groiner low squat for explanation of the 5/ 3 Champagne Slingshot. Slingshot South down Wynstone to Wynstone Park, 5 second Sprint off with 3 Burpees. Diamond, leveling up opportunity….. try to do 5 burpees before the back of the line passes you. At Wynstone park, the 12 performs 10 box jumps and 10 groiners. Rinse and Repeat until the 12 is in. As men come into the Wynstone pavilion ask them to partner up. One man takes a lap around the park and is the timer. The second man performs the 10 groiners and 10 box jumps R+R until their partner returns from their lap. This is an intensity competition between partners. After you have done the reps of both exercises you completed the set. Between partners try to match the amount of sets completed. When 12 is in, perform another set. Walk out of the AO and assign a number. Call out Slingshots back north on Wynstone to Seil. The 12 performs burpees until 6 is in. Fartlek north down Wynstone with tempo adjustments based on light poles, take the running path into the AO and then jog back to the pavilion. The 12 performs DID sets at the pavilion. (30-35 minutes)
Thang 3– Pavilion DID set of 5. Modeled a Mountain Merkin, called for the exercise and then all men performed 5 Mountain Merkins IC. We then performed a D.I.D. set IC. (Derkins, Irkens, Dips). John Cusack the coupons for 5 negative OHP IC. That took us to 6:00. Thang 3 allowed the 6 to make it back to us before 6:00. At all times, all men knew where to go. Some got left behind, all found their way back.
Circle of Trust
There are people that get jobs done, punch in/punch out, and then there are folks that get those jobs done incredibly well and are successful. It is possible to satisfy and pacify and this to is possible, you can please others. You can exemplify a job. You are all at a black Diamond so I’m assuming your willing to walk a mile. Is the willingness there to go the extra mile? What are you doing to level up your involvement?
Organizations that are extremely effective use the strengths of each of their team members. What are your strengths? Where do you struggle? Who are you leaning on to get stronger together? Who do you lean on and get support from to get better from a strength stand point, cardio perspective, mental and leadership perspective? What are you doing to level up your F3?
Men level up your life! Level up with Life “Hacks and Smacks!” A life “hack” is to make your day to day easier and more efficient and a life “smack” is disruption. Are you constantly looking to simplify and streamline everything? When things in life that you value seem mundane and simple do you find ways to mix it up, keep it fresh, continue to push and continue to push others?
Showing up is never enough. Showing up to raise the standards, showing up to make a commitment to invest time and energy, showing up to give something your all is enough…. Has to be enough…. It is all you have! You will do it in a black Diamond so you can do it in life. Men make the decision to level up!
Aye!
Naked Man Moleskin
Lots of failure, lots of gassing out, lots of hard work, and a ton of effort. Great morning ITG. Yhc is very proud of everyones efforts!