It was a beautiful morning at the Tarpit, and there was a chill in the air that had not been seen these past couple of weeks. 6 faithful PAX (Banks, Beaker, Big Mac, Jolly, Shiplap, Urkel) came out for my official Black Diamond VQ.
Warm-O-Rama:
- 7x Motivators
- 15x Mountain Man Poopers IC
- 15x Windmills IC
- 15x Merkins IC
- Jogged 1 lap around the track
The Thang:
We started off with a 1 mile timed run AYG that would set the bar for each of us for the remainder of the workout. The times were written down once complete so we would not forget. After the mile, we completed the following reps together with our coupons:
- 25x Curls
- 25x Overhead Press
- 15x 1 arm rows (each arm)
- 25x Derkins
- 25x BBS
We then took our times from the mile, cut them in half and subtracted 10 seconds. This was our target for the timed 1/2 mile run we did. For every second you missed your time you had to do 1 burpee. After the 1/2 mile we completed the same exercises as above at 20 reps.
We then took our actual times from the 1/2 mile, cut them in half and subtracted 10 seconds. This was our target for our timed 1/4 mile run which again incurred penalty burpees for every second you missed. After the 1/4 mile we completed the same exercises at 15 reps.
We repeated the 1/4 mile run with the same time target and penalty burpees and then completed the exercises at 10 reps
We finished up with another 1/2 mile timed run using our previous time as the benchmark and completed the exercises at 5 reps then moseyed back to the flag for some Mary.
6 MOM:
- 50x Flutter kicks IC
- 25x oblique crunches IC (each side)
- 25x Double Crunch IC
COR/NOR/COT:
It was great to have Urkel come and hang out with us and have him and the rest of the PAX push me and each other to go harder, there were some pretty impressive efforts on those runs! We nominated Jolly to lead the next Black Diamond in July!
F3 Wheaton 