4 PAX braved the first Brother Ship Black Diamond MaryLou VQ pain with a smile to total about 2 miles, 300 arm, and 320 leg exercises.

The Thang (short and sweet… well the text below is)

Warm up lap around the outer base of the first floor

Five levels / 10 pain stations (with a quick mosey between each station):

1. One arm plank twist (15 each side)

2. Single leg squats (20 each leg)

3. Balls to the wall (20)

4. Squat jumps (30)

5. One arm push-ups (10 each arm)

6. Stationary lunge (20 each leg)

7. Punch merkins  (30)

8. Squat kicks (30)

9. Diamond Carolina dry docks (30)

10. Burpees (20 oyo)

Mosey down the stairs to the first floor to climb up 5 stories in the middle of the deck using the cable railings.

From the top – REPEAT all exercises/mosey in reverse order. 

10 minutes of abs lead by Bolt… supposed to not let the feet touch… MaryLou gave into the pain and let’m touch a few times.

Two laps around the base of the deck with a Kid Rock lead sprint on the last straight.

Little less running/speed than YHC would have liked to accomplish with an achilles injury, but it was plenty of pain for me in the end. Next time we’ll work in a sprint to the top.