- QIC: Chicken Wing
- When: 10/28/2014
- Pax: Cash, Red Banjo, and Maximus
- Posted In: Ring of Fire, The Reservation
4 brave PAX met for an extra early downpainment at 4:55AM at The Coop for the next installment of the Black Diamond. While a little light in attendance, the PAX who were there brought their game face.
The Thang.
Warm Up
SSH x 50
Windmill x 20
Mountain Climber x 20
Mosey to the Band Lot
100m sprints with no recovery, all out x 20
at the halfway, 20 air squats
Next we moved onto Tabata. 7 exercises, 8 reps at 20s, with 10s rest in between
Jump Squats
Speed Skaters
Peter Parkers
Carolina Drydocks
Mac Tar Jai
Grave Diggers
Abs (LBCs, Low Slow Flutter, Freddie Mercury, Rosalita) – each is 50s with 10s rest
Mosey to the hill for Jacobs Ladder
12 Burpees down to 7 at the top of the hill
7 Merkins up to 12 at the bottom of the hill
Back to the band lot for the finale
30 yard bunny hop, 30 yard crab walk, 30 yard bear crawl, rinse and repeat.
COT
Naked Moleskin
Announcements – new workout starting tomorrow at Marvin Ridge
Prayers out to Maximus’s wife for speedy recovery with back pain and to Cable Guy for a quick recovery from his hernia surgery.
Praise for the blessings that are given to us everyday and for the men that make us each accountable to one another, our families, and our community.
Iron Sharpens Iron.
Next up with Red Banjo for a Black Diamond that he may contemplate for the midnight hour.
Chicken Wing
This was all out nuts…see what I did there. CW, great job. Shortly after we finished the sprinting, I looked down at my watch and mentioned that the other AO’s were beginning their workouts right then. I realized that we just completed the hardest 20min warmup ever.