The Murderhorn, walls, hills and hair burners

The Murderhorn, walls, hills and hair burners

6 men showed up for the 3^rd installment of the Black Diamond workout. YHC volunteered to Q and wanted to bring our talents to Stonecrest. Here’s what we did.

The Thang:

COP:

Windmills X 10

IW X 10

Merkin X 10

Mosey to the top of the Murderhorn. The SOBs ran to the bottom, Burpees X 10, run to the top burpees X 10, ran to the bottom burpees X 10, meet up with the six.

Run over to the club house parking lot and split into 2 groups. Group 1 headed over to the picnic tables and did 25 dips and Group 2 went over to the playground for 10 pull-ups, flapjack once your 2 sets are complete do 50 merkins to wait for the six.

From the plank position, bear crawl across the parking lot and run up the murderhorn to the wall behind the movie theater.

Partner up. Partner 1 runs up the hill, does 10 merkins and back, Partner 2 does the does the called wall exercises, then flapjack – Wall exercises included, Donkey Kicks, People Chair with press, Balls to the wall press. Rinse and repeat.

Mosey over to the parking lot for hair burners with the same partner. Partner 1 hair burners partner 2 merkins, flap jack. Continue workout for 3 total sets alternating merkins with LBCs. Run one recovery lap around the Movie Theater and back to hair burners. Partner 1 hair burners partner 2 merkins, flap jack. Continue workout for another 3 sets alternating merkins with LBCs.

Mosey over to the hill for partner wheel barrows, flap jack. Backward bear crawl up the hill.

Mosey to the top of the Murderhorn. The SOBs ran to the bottom, burpees X 10 and return to the launch.

COT

Moleskin:

It hurt so good! I’ve always wanted to hit the murderhorn twice in one workout, so I had it on the weinkie this morning. The mumble chatter always picks up when we head in the direction of the murderhorn and for good reason, it hurts. We hit it and we hit it hard first thing with 2 climbs and burpees, then we moved on to walls, hills and hair burners. With 9 minutes to spare we left the movie theater parking lot for one more climb with burpees.

Speaking of hair burners…. 6 sets may have crossed the line. YHC almost spilled merlot half way through the 3^rd set. In between sets, the PAX was instructed to do Merkins or LBCs, Outback decided to just lay on the pavement face down or curled up in the fetal position to recover.

It was an honor to lead the men in the gloom.

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