AO: The Wood
When: 03/07/2024
Number of Pax: 8
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Millville
Introduction
8 PAX took a double dose of the DRP.
Warm-O-Rama
- Quick feet and hit
- Willie maze haze
- High Knees
- Van Dam Stretch
- Motivators from 7
The Thang
Thang 1: Halo
The Halo is circular lap across the spine of Mt Wood. Repeat 4 times.
– at the top motivators from 7
– at the bottom/opposite side of the circle is 20 thrusters.
Thang 2: Ab Circuit. Repeat 3 times.
– 25 rowers
– 10 Shakira’s (in cadence)
– 1 minute plank hold
Thang 3: Politicians and abs. Repeat 3 times.
– Bernie sanders up the face of Mt Wood.
– 25 Big Boys
– 15 leg lifts
Circle of Trust
Work hard alongside PAX who excel beyond your own abilities. When we surround ourselves with MEN who set the bar high, we are constantly challenged to elevate our performance. If you want to be the best, you have to run with the best of them. Black Diamonds foster a culture of growth, pushing us to surpass our limitations and truly embracing the suck.
Take that mindset into the other areas of your life. Put yourself in situations that demand more than you are currently capable of and surround yourself with people who are stronger, smarter, more compassionate, more virtuous than you are. It’s painful being stretched to meet a higher bar of excellence, but it’s the only way to grow.
Naked Man Moleskin
AaR:
- Plus have gotten in a couple more Halo laps.
- Maybe do The Halo lap the entire time but switch out exercises at the top and bottom.