AO: The Olympiad
When: 07/23/2024
Number of Pax: 9
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Broomstick
Introduction
Black Diamond Q #3 for me. Time to incorporate coupons. Why not make them ultra big boy coupons? Thanks to Webster for finding a pile of these on the side of the road last month and putting out a post. I was only a couple of miles away from that location when Webster made that post, so I swung by and grabbed two. They are enormous, very heavy, and were the inspiration for this work out. But of course, I had to incorporate some running too.
Warm-O-Rama
- Good Mornings x10
- Learn to Fly x20
- Imperial Walkers x15
- Spider Merkins (Peter Parkers) x10
- Motivators from 10
- Burpees x5
The Thang
All PAX completed a 400m run to determine partners – lined up single file in the order of finish. First place pairs with last, second with second to last, etc.
On the surface, today’s workout was just your run of the mill DORA:
| Round | Stationary Exercise (reps accumulate as a team) | Movement Exercise
(25 yds and back) |
| 1 | 50 Blockees | Bear Crawl |
| 2 | 100 Catalina Wine Mixers | Murder Bunnies |
| 3 | 200 Curls | Bear Crawl |
| 4 | 50 Burpees | Murder Bunnies |
| 5 | 200 Chest Press | Bear Crawl |
But there were two “twists” worked in to make this as hard as possible:
Twist #1:There are ultra big boy coupons provided by the Q and Site-Q. Whichever team starts a Round first will be required to use the ultra big boy coupons for that round
Twist #2: Every 8 minutes a timer will go off (with a 30 second countdown to get to the line). This timer will start a 400m run. All PAX need to complete the 400m run in 2:00 or there are 5 penalty burpees for ALL (8:00/mile pace but for only ¼ mile)
We completed a total of 5 Rounds and 5 Runs.
MARY:
WWI Sit Ups x20
American Hammers x15
High Plank
Low Plank
Time
Circle of Trust
- I’d like to talk about the power of setting goals by sharing how I got to the point that I’m Q’ing up black diamond workouts
- Last year, I was intimidated by black diamonds and hadn’t attended any, although I’d always been intrigued and curious about them.
- A small group of PAX that I know started to talk about goals for 2024 and challenged me to set goals for myself.
- So, among other things, I set a goal to attend 12 black diamond workouts and Q one. Felt ambitious since I hadn’t attended any yet.
- The group challenged me to do more. So, I increased it to attend 24 and Q 3. Well, this is my third BD Q, so I’m going to revise that goal up to 6 for this year.
- Had I not had a group of supportive men who challenged me, I might be in the same spot I was last year, satisfied with my current state and not leveling up to the black diamond workouts.
- The lesson: set challenging goals for yourself. I like to think annually but it doesn’t have to be. Share those goals with someone else or a group. They will share goals with you. Make sure the goals are challenging, because we often can do more than we ourselves believe we can, and we can help to push others.
Naked Man Moleskin
Great push by all today. Lots of guys leading from the front, especially Bob Villa, Foreclosure, Sparkler, Chum Bucket and Vern. Great grind today from Soft Hands, 5-Putt and D-Bag. It was obvious to me that everyone pushed hard and maximized effort, and that’s the ultimate goal of a black diamond workout. I, for one, was completely gassed at the end.
AAR:
- Curls with an ultra big boy do not work well – too much torque on the lower back. The murder bunnies, blockees and chest press were successful using the ultra big boy coupons. I wonder how squats would work – that may be a good substitute for the curls, but the legs would be smoked with heavy coupon leg work in between the leg-heavy movement. We’ll see if I ever run this one back.
- The 2:00/400m time was spot on. We succeeded twice and failed three times.