Seven men met at very dark Pleasant Knoll Elementary School this AM to hit it hard at the latest installment of Black Diamond.  Here is what they did:

The Thang:

Leave the school and head out to Whitley Mills neighborhood for a one mile run.  Start off at an easy pace and pick up the pace at the half way mark all the way back to PKES.

COP

SSH x 50, Squat x 30, Merkin x 10, IW x 30, Cherry Picker x 20,

Wide arm merkin x 10, walk up to CCD x 10, walk down to regular plank, left arm/leg high, flip to inverted plank, dips x 10, right arm/leg high, back to plank, down to elbows, back to plank, drop to 6″, up/down to 6″ again,  – no break in between.

LBC x 25

Mosey to playground for pull ups and army crawl.  Pull ups x 10, army crawl to swings and back.  3 cycles total.

Mosey to retaining wall for high step (hoist) ups x 10, mosey to school wall for extended wall sits with arms out and high

Run quick lap around playground, head back to he front of the school, and  meet at the base of the stairs, partner up.

Wheelbarrow up stairs, run down the path and back to the stairs, flapjack.  Do 10 cycles.

Quick jog to the base of the big grassy hill (rather steep!).  Mini-Jacobs ladder, 1-5, burpees at top.

Mosey to the   flat grass area for ab work:  Russian twist x 20, Hello Dolly x 20, Grave Digger L/R x 10, LBC x 20

COT

Great work by the Pax today on a perfect winter morning.  – temps in the 20’s, no wind, and a clear sky,  loaded with stars.   We were truly in the gloom this morning as PKES is almost totally black before 5:30 when the lights come on.  Had a strong group today and YHC tried to keep the pace quick with no 10 counts and mostly fast jogs between stations.   Black Diamond workouts are a great way to try out new sites and push a little harder.  It was a pleasure today as always, and I appreciate the six men who joined me this morning.

Pleasant Knoll is a potential site for a new Tuesday workout.  Sign off in the comment section with your likes and dislikes.

Announcements:

Prayers for safe travels for Maximus (Alabama) and Zima (mission trip to Columbia)

Chicken and Wisdom led by Santini tomorrow on leadership and faith in your life.