11 Pax showed up for a Black Diamond workout at WEP – decent crowd and nice to see some old faces

The Thang:

Warm up jog around WEP
SSH 60x
Squats 25x
Imperial Walker 15x
Merkins 20x
Peter Parker 20x
Mosy to parking lot next to Springs
Partner up
Wheel barrel down and back switching partners/Partner carry down and back switch partners 3x
Mosy to parking lot behind Synergetics
Same partner
Shuttle Run 4 point while other Abs – switch
Circle up for Flutter Kicks 49x
Same partner
Shuttle Run 2 point while other squats – switch
Mosy to Confederate Park
Balls to the Wall – 110 sec count
Wall sit – 110 sec count
Mosy to parking lot at Founders
Circle up
LBC 10x
Rosalita 10x
Dolly 10x
Peter Parker 10x
Same Partner
Bunny Hop down, crab walk back 3x
Lunge walk down, reverse lunge walk back
Face partner for “High Five Push-ups” 3 sets of 5
Mosy to Playground
10/10 pull ups/dips
15/15 pull ups/dips
5/5 pull ups/ dips
Circle up for Thanksgiving circle
Each Pax names 1 thing they are thankful for – then all do 5 push-ups (11 sets)
COT

Great group and great turn out for a Black Diamond workout. I believe the PAXs were happy with the difficulty level – Ringer is up for the next round within T+9 days (or 12 if Banjo)