- When:04/14/2016
- QIC: Alf
- The PAX: Mario, Turkey Leg, Wild Turkey, Fault Line, Soft Pretzel, Tolkien, Harley & Alf
Who doesn’t love sandbags?
Wingman taught me how to fix backblasts. Still see comments for backblast.
-Alf
Alf author
Backblast via comment:
8 men showed up to Black Diamond at Trader Joes. 50% SOB, 50% A51, 25% Turkey.
The Thang:
Mosey around the shopping plaza for a warm up. Circle up for 20 Low Slow Squats IC and 20 Merkins IC.
Plank for instructions:
Complete 8 laps of the following:
– 25 Thrusters with 50# sandbag or 50# KB. (Audible to 15)
– 25 Split Leg Squat (25R/25L)
– 25 Dry Docks with feet elevated on rail
– Run through Trader Joes Breezeway to back parking lot and around the UPS store back to sandbags.
Fast Mosey up Rea to The Rock/Anvil. Backwards run at Entrance 4 – moving quickly as it is off limits to workouts. Run over to North Face.
– 3 Trips up North Face with 5 8-count Body Builders at the top each time.
Fast Mosey back to Trader Joes.
Still owed some thrusters due to audible. Partner up. P1 does 10 thrusters and passes sandbag to P2 for 10 thrusters. Completed ~6 rounds each. Total for the workout was ~180 reps of 50# Thrusters and feeling every bit of it today.
Done.
Moleskine:
Lots of pushing hard through this one. A leg/shoulder crusher. Apparently the 25 reps of thrusters was too much and had to be scaled back in the first round. Maybe a bit ambitious even for Black Diamond. I did offer options to modify, PAX could have used the 50# KB instead of the 50# Sandbag.
Tolkien was crushing it even as he was “tapering” for Saturday’s racefest. Cobains for passing over you on the COT.
Harley was hot on Tolkien’s and YHC’s heels during the 8 exercise laps.
This probably wasn’t an optimal workout for Turkey Leg’s knee, but he kept moving through it.
Mario ran up North Face like it was some flat track to sprint across – dude is fast.
Fault Line mentioned how he greatly enjoyed the backwards run up the hill after all the leg work – your welcome.
Wild Turkey and Soft Pretzel were solid all workout. Although I think one of them may have body slammed the Sandbag and split the tape open. Repairs are already underway.
Dolph from Gastonia has the next Black Diamond.
Thanks to the SOB’s for the nomination to be the first A51 PAX to lead. Strong group, great idea, an honor to led.
-Alf
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