Start with Yoga, End with Merlot

9 PAX showed up to test themselves at Community House Middle School on Thursday morning at the F3 SoB impromptu workout known as F3BlackDiamond.

The THANG:

• Circle Up, Disclaimer, and let’s do some exercises In Cadence that went something like this: SideStraddleHop, Mountain Climbers (the slow, deliberate kind), Imperial Walkers, Good Mornings.  “Yoga” session over, so the PAX must have not wanted a stretch and warm-up.
• Mosey on a little tour of the next two stations – rails near the gym, bleachers near the baseball fields.  Get into groups of three.
  • Partner 1 & 2 – take off for the rails.  Partner 1, once at the rails, 10 Standing Merkins to rail and then push back up to standing position.  Then, 10 Supines.  Repeato until relieve by P3.
  • Partner 2 – once halfway to rails, head back to relieve P3.
  • Partner 3 – start rounds of 10 jump ups on the bleachers and 10 20 Mountain Climbers.  Repeato until relieved by Partner 2.  Once P2 arrives, head off to relieve P1.
  • Continue Rounds until each Partner completes 3 rounds of each – about 15 minutes.  Plank to regroup.
• Mosey to the larger field bleachers at the track. Partner up, except no one wanted JRR Tolkien as a partner.
  • P1 holds feet as P2 completes 10 Crossfit GHD Situps mimicking here – https://www.youtube.com/watch?v=5NlVNTgIYLo  Flapjack.
  • Both Partners complete 20 Dips OYO
  • Both Partners complete 25 In & Out (ab exercise – your six on the bleacher, extend feet straight out with toes touching ground each time, knees to chest).
  • Repeato for 3 rounds
• Halfway done.
• Mosey to track and field to show next two stations along the home straightaway of the track (finish line to 100m start) and get back in groups of 3.
  • Partner 1 & 2 – take off from 100m start toward the finish line for the field exercise.  Partner 1, once at the field, 25yard Reverse plank slides with feet on discs (basically a reverse wheelbarrow). Jog back to start of 25yard and repeato until relieved by P3.
  • Partner 2 – once dropping off P1 at 100m, run back to relieve P3.
  • Partner 3 – Flip the tire.  There are two big tires and one REALLY big tire.  Choose wisely.  #gripstrength. Continue until relieved by P2.  Run to relieve P1.
  • Continue Rounds until each Partner completes 3 rounds of each – about 15 minutes.
• Regroup at Track Start/Finish line.  WildTurkey suggests a timed mile, but we have something else in mind.  The Burpee Mile –
  
  • 10 burpees (hand release)
  • Run 400m
  • Repeato 4x.
    • Modify if needed (the Q did) for 5 burpees on each half lap for still only 10 total per lap
• Regroup and then Burpees until the Six arrived.
• Mosey back to cars at parking lot.
  • On your six for Flutter – ICx20.
  • 1 Leg Flutter Right ICx10.
  • 1 Leg Flutter Left ICx10.
• COT
• StumpHugger took us out.

Moleskin:

• Very pleased that after MicCheck had YHC running a lot at DaVinci on Sat, that YHC could return the favor.  Apparently, he spends evenings hanging out at Community House Middle, so this was an opportunity to give him something else to think about while he’s there watching Track and Soccer practice.  Visions of the Burpee Mile will be dancing in his head.
• Stump Hugger has been doing a lot of running, but not a lot of bootcamps, so super surprised to see him roll in as the 2nd man to arrive.  Eager to get after it, he didn’t let his partners down (though he may have let his head down to the bleachers a little too hard on the ab exercise – heard the ground shake) and was there every step of the way.
• WildTurkey got in a nice tour of the CMHS campus looking for the track parking area, and seemed to have a lot of running on the brain this morning.  YHC already had planned to use the track for running before his suggestion, but like where his head is for the 1 Mile Swift Time Trial this coming Tuesday.  Should be a little easier without Burpees interrupting the flow.  Anyone notice that WT is showing up at most of these BD?  He seems to be everywhere these days.
• Cable Guy and Mario were YHCs partners in the 3man group today, so YHC didn’t see much of them. What YHC did see of Mario on the Crossfit abs shouldn’t be repeated (#iwaslookingabovethewaist). Mario did say that if he had one halflap left on the Burpee Mile that he could have closed on JRR Tolkien…we’ll never know about that…but we do know that Mario was calling out several PAX on Hand-release Burpee (#notaninchworm) form.  Cable Guy either isn’t normally VERY enthusiastic, or he was just quiet today, or he was working hard and out of breath, for he would relieve YHC on the 3man grinders with a soft “Brat”.
• Mr. Bean was vying with Tolkien for the lead on the Burpee Mile, but YHC thinks it may have been Mr. Bean’s lack of burpee form (no hop, what’s a merkin) or concerned with saving himself for the Q at Brave (#moreburpees) that kept him neck-and-neck.
• SoftPretzel was quiet today.  He was keeping to his own little pain cave most of the morning.  Thanks for repaying YHC the honor after posting at your HairBurner BD.  Wonder how HairBurners would work on a rubberized track – with all of the friction, wondering if it’s even possible?
• JRR Tolkien tried to get the Q to do his DragonFlag exercises on the bleachers, but YHC found those impossible last week.  Perhaps instead of dragging our feet on disks next time, we can just Handstand walk – hard enough for you?  Or was the Burpee Mile your limit?  Was that your Oral IV sprayed all over the track infield afterwards?  Sounds like a substance that may be on banned list for F3 next year (#cleanoursport).

Announcements:

• Mr. Bean has the Q for the next Black Diamond.  He was pretty quick to volunteer, so watch out!