This morning at 0505, our own MinuteMan (MM) was scheduled for his coming out party. His VQ was to be a Black Diamond at Trailhead Park in Tega Cay and man, did he have a good AO picked out. Unfortunately, due to some recent sickness, MM needed a sub. I was honored to answer the call. With some help from MM and Zima, we had a good hill, some coupons and a few ideas, that’s all I needed.

48hrs prior to tip off, the smack talk began. Senator Tressel had the Q at the Ranch so naturally, it became a mumble chatter competition filled with the underlying tone that it didn’t really matter where you’d post, pain will be present. It went a little something like this:

Gather at the Trailhead parking lot for a very brief description and disclaimer. I guess it was the steamy 60 degrees that short-circuited my memory but I began the mosey right to the hill and forgot about my warmup plan.

Impromptu warmup in sexy tones at the top of the hill: SSH, Windmill, Squats
Split into 2 groups:
Group 1 Jog down and run up the big hill
Group 2 Burpees while you wait
Flapjack and REPEAT
Short Mosey to the short hill and split into 2 groups
Group 1 Bear crawl up the hill and jog down
Group 2 3-Way Lunges while you wait
Flapjack and REPEAT

Mosey to the Playground
Monkey Bar Walkers with 5 pull-ups at the end, 20 Dips, 10 Jump Ups
REPEAT

Mosey to TCES
Indian Bear Crawl Station: With the PAX in a single file line doing Mountain Climbers, the 6 gives 5 Merkins then Bear Crawls to the front of the line and continues his Mountain Climbers. PAX cycles through once.

Let the fun begin
Welcome to the CINDER NINJAS!! Great to meet you.
Truckers favorite Mak Tar Ninja’s but now with holding cinder blocks overhead = Cinder Ninjas x 12
Curls x 20
Squats into shoulder press x 12
Curls x 20

The “I HATE YOU STATION”
2 blocks in a line with 6 total lines spaced about 18″ apart. While waiting for your turn, PAX does an exercise, just pick something but don’t stand still.
First man up:
Left Hand & Left Foot on the first line of blocks and right appendages on the big ball for 5 merkins. Then put all 4 appendages on the block for 5 merkins. Then right side appendages on the block with the left side appendages on the big ball for 5 merkins. Goal = go through all 6 lines of blocks. Half way through I audibled to 3 merkins ’cause 5 is just nonsense and I’d end up with a broken nose. My count gave me 72 merkins with a mix of staggered and close-grip. In the words of Jeckyl…WOOF! Once you finished your merkins, you participated in the Ab Lab while you wait.

Mosey to the wall for 25′ of walking Ballz to the Wall (Thanks to A51’s Runstopper for that gem)
Line up on the wall for Monkey Humpers x 10, Donkey kicks x 10 and on the 10th, take it up to B2W for a ridiculous 10ct.

Close it out with 1min of LBCs and 30sec slow Freddie’s.

THAT’S IT.

Announcements: Continue bringing supplies for CAH. Mudrun signups. Reminder of the new Swamp workout Friday’s at Rivergate Shopping Center (Best Buy) with Chicken n’ Wizdom to follow at the Rivergate Chick Fil A.

Prayer Requests: Flat Tire’s M, Zima’s Grandmother n’ Law’s sister, Noah Fike and his therapy and eating progress, Spiderman’s nephews and their recovery, Minuteman’s recovery to be back with us.

MINUTE-MAN HAS THE NEXT BLACK DIAMOND Q!!

Aye.