Fat Diamond

Fat Diamond

14 total for the workout. The Indian Land people came out for the Black Diamond today. The parking lot was full of some unfamiliar cars; YHC is usually pretty good at playing automobile Jeopardy game.

I’ll take Alliterative Domestics for 100 Alex. “This blacked out, backed in Tesla is usually on two wheels and brimming with colorful kettlebells”. Answer: What is the Voodoo Vehicle?. (that was easy…ya… it was the $100 question), or , Same category, for 200, “This two tone #builtfordtough black on silver F-150 is bigger than it’s driver’s social media presence and is often filled with orange home depot buckets”, Answer: What is the Tolkien Truck (also easy). I’ll take The DMV Knows My Nickname for … ok, enough of that.

Good to see a few rare faces (rare to YHC at least). Billy Lap was taken to collect any stragglers (only 2), a brief disclosure given, warmup neglected, and we were off. Here’s what went down.

Thang

Split the men into 2 groups of 7:
– Group 1 (let’s call them Foxtrot Company, led by Fire Hazard #tclaps)
– Group 2 (let’s call them Alpha Company, led by Argonaut)

Each group would do the segments below, switching and repeating between the Run and the Gauntlet, so each group gets a total of 4 runs and 4 times through the gauntlet.

The Gauntlet

33 seconds on, 12 seconds off, rotating through these exercises:
1. Muscle-Ups (on a chest high bar)
2. Goblet Thrusters (Single 24kg/53lb Kettlebell)
3. Pull-Ups (Dead-hang)
4. Toes to Bar
5. Clean and Jerk (Barbell, 95lbs total)
6. Heavy Swings (36kg/80lb Kettlebell)
7. Dumbbell Burpees (Pair of 20lb dumbbells)
8. Dead Lift (Barbell, 225lb)

The Run

Run Out down the slope for 2 minutes 30 seconds, leader calls “turn around”. PAX turn around and run back up, aiming for a negative split.
(The “slope” is about a 40-50ft gradual fall/climb over 0.3 – 0.4 miles)

After round 4 of the Time-Based efforts through the Gauntlet and the Run, the 7 men from Alpha Company (Group 1) line up behind the deadlift’s. The men from Foxtrot Company (Group 2) circle up in the parking lot and rotate leading some core work.

Each PAX through the gauntlet as fast as possible, doing 4 quality reps at each station. After someone finished, give your self a short break then relieve one of the PAX from Foxtrot Company’s Mary circle and get in line to sprint the gauntlet. Continue Mary until all had completed the gauntlet. Some good assorted Mary:
– Crunchy Frogs
– Roll-Up Vs
– 6-inch Plank Jacks (surprise, surprise)
– H2H
– La Rosalita
– and many other fan favorites.

When done, mosey down to the lower parking area (about 250 yards from launch), circle up for:
– 20 Phelps Merkins (see link scroll halfway down )
– 15 LBCs.
– Lay on your stomach…wait.
– Ready, Set, Go. Sprint to launch.
– Count, Name, Take-out.

Moleskinian Observations

Today’s Black Diamond was one of those workouts (as are many others) that can be easy or hard depending on how much you push yourself. The 14 dynamos that comprised this morning’s PAX ensured a difficult workout by pushing each other, it would have been a flop as a Black Diamond otherwise and could have been a very easy workout if folks didn’t push for more reps in the stations, or more meters on the run. Hopefully, today’s effort was enough to both cause some good cardiovascular discomfort during the effort (build that strong heart), and some good hypertrophy and muscle breakdown that’ll hurt tomorrow (build it back stronger). Hard to recall all the quality individual efforts today as the PAX were broken into 2 groups, and YHC had salty sweat in the contacts that occluded my view after round 2 or so. Same sentence can apply to all: good work!

Thanks for the opportunity to lead. Pebbles has next Black Diamond, stay tuned to the @F3BlackDiamond handle (don’t hold your breath for the retweet).

Happy Birthday Fire Marshall Bill, Argonaut Out.

Announcements

Many convergences where mentioned:
– Labor Day at the Maul (stay tuned to Twitter for times)
– September 14th at Calvary Church (stay tuned for to Twitter for times, or ask Goonie)
– Indian Land convergence / honoring deploying service member (Bounty Hunter’s bro-in-law, ask Bounty Hunter for details)