Backblast: An "Easy" Black Diamond
Date: August 8, 2023
AO: #ao_mastodon
PAX: @Panhandle @DQ @LouGee @Bo-Peep @Airpump @Bloomer @LeMond @Tortuga @Beaker @Big Mac @Bones @Shiplap
FNGs: 0
Q: @Shiplap
Total: 12WOR: Black Diamond EMOM (35 SSH – 8 Burpees) for 6 minutes, Abe Vigoda x10, MMP x 10, Arm Circles x 10, OH Press IC x 20, Curls IC x 10Thing 1: 3 Stations – 2 exercises at each station.Station 1 – 10 reps – pullup and burpess
Station 2 – 20 reps – atomic merkins and Thrusters
Station 3 – 30 reps – dips and bonnie blairs (hard way)After each round Station 1 dropped by a rep, station 2 by 2 reps, and station 3 by 3 reps. No one got all the way down to 1, 2, and 3 reps on the stations. A good sweat was hadMoleskin: You sett the tone at the beginning of everything you do. Whether that is a beatdown, hard conversation, getting the kids dressed. Be mindful of the tone you are setting.
F3 Wheaton 