AO: The Colosseum
When: 07/18/2024
Number of Pax: 12
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Pull-up
Introduction
PREBLAST – 07/18/2024 0500-0600 :blackdiamond2: BLACK DIAMOND :blackdiamond2: AT THE COLOSSEUM
Never done black diamond before? This is the perfect time to pop your black diamond cherry 🍒. The focus will be on building muscle. Come out and get after it. It’ll be over before you know it.
Bring your heaviest coupon :coupon:
Bring your max effort đź’Ş
Warm-O-Rama
Chop feet 2 minutes
Thai Fighters 10
The Thang
Champagne run to the bridge (exercise is the burpee)
10 burpees at the bridge
Champagne run back to the flags
Grab coupons and mosey to baseball field pavilion
150 of each exercise OYO or 300 dora (if >=10 pax)
After each completed exercise or for dora: mosey south to the path. Take the oath to the beginning of the 40yd dash
Skull crusher
RowsOver head press
Curls
Pull overs
Squats
Chest press
Circle of Trust
A huge thank you to all PAX who have guided me this 500th post.
It costs nothing to be kind. As we go through our day, remember to be kind to others. Let’s be the people who reject the needless anger and focus on being kind to each other.
Naked Man Moleskin
AAR from PAX: better delivery of the intro is needed. Pre-blast highlighted mainly lifting but we ended up >3 miles of running.
AAR from myself:do a better job plotting out any running paths. This BD was not intended to have >3 miles of running. Get the intro right, LFG dude