If you’re going to call it a Black Diamond, well then I owe it to the guys who show up for it to give them a true Black Diamond.  Even if that makes 12 guys hate your guts for 40 min.  They’re mad because it sucks, which they willingly signed up for.  I think the below was sucky and vomitty at times, but we’re all better men because of it.  Here we go:

“Warm-up” – 5 exercises, 5 rep counts, we do 1 exercise every minute on the minute (EMOM).  Translation, the faster you finish the one exercise, the more rest you have until the next minute starts up again.

Minute 1 – 20 burpees (do it, its possible)
Minute 2 – 30 jump lunges
Minute 3 – 40 toe touches
Minute 4 – 50 carolina dry docks
Minute 5 – 60 side straddle hops

From there, we broke into two groups.  I informed the pax that we’d be doing a good old fashioned indian run, but notched up a level since it’s a Black Diamond.  Call it a “competitive” indian run.  3 laps around the full Harris Teeter complex (behind the store and then out to the road near Wendy’s).  Measured the lap online and 1 lap was 0.33 miles.  3 laps = 1 mile Indian run.  Guy in back drops and does 3 burpees and then has to haul a$$ back to the front of the group and the last guy drops again.  Do this for all 3 laps.

One team starts on the far side of the parking lot (near Pizza Hut), the other team starts on the opposite end of the parking lot (Moe’s).  Goal is beat the other team to the finish w/ loser having to burpee broad jump 100 yards.  Since the two groups ran in opposite directions, at one point every lap you had a good feel for how your team was performing vs. the other team and the hope was that it would speed up the laps…you can say it worked.

For the first lap I knew we’d have a better understanding of how competitive this was going to be – we passed the other team coming towards us at the same exact spot in the lap (going opposite direction) and both teams were going hard and I’d say were dead even.  This was the point when things got a bit vomity.  Fast forward 3 laps, and without really seeing the other side of the parking lot, I think team Pizza Hut won it out.  In an effort to compromise and make everyone feel equally terrible, we shared the punishment.  We did about 80 yards of burpee broad jumps, turned around and bear crawled back the 80 yards.

Next up – a Jack Webb spiced up for a Black Diamond.  2 exercises w/ a 1:4 rep ratio, up to 10 reps of the first and 40 reps of the second.  Mack Tar Jai / Jump Squats.  1 mack, 4 jump squats, 2 macks, 8 jump squats.  Somewhere around the 6 mack tar jais and 24 jump squats is when I got the feeling some guys might lay down.  I challenged the pax to give it all they got and finish strong, by doing some sort of rep, even if the jump squat was modified to a squat.  Some needed it, others didn’t.  We all finished.  Final rep count – 55 mack tar jais, 220 jump squats in about 10 minutes.

We had 5 minutes, so as promised, we ended where we started with a repeat of the every minute on the minute (EMOM).  Going down for that first burpee of the 20 in minute 1, after 220 jump squats almost ended me.  Arms went down, legs froze and wouldn’t move.

The Black Diamond takers finished and limped over to CoT to close it out.  Great effort fellas.  My only requirement was to make it harder than most workouts we get on a regular basis, so hopeful it met your expectations.  Until next time!

Cha Ching