Inaugural Alpha Black Diamond BD

AO: Black Diamond

When: 2024-11-20

QIC: Feathers

PAX (7): Animal, Mater, Meatball, Spackle, Stroller, Sunshine

Preamble:

Welcome Black Diamond to the Alpha What is Black Diamond? It’s a gypsy AO, roaming the region in search of PAX looking for an occasional opportunity to step out of their routine and hyper-accelerate. The concept is simple (but not easy): 1. One time each week, pick a random AO in the region. 2. Offer an alternate, more intense, and longer BD, running in parallel with the ‘standard’ BD of the day. 3. Coordinate with the local Q to ensure that the BDs don’t result in a multi-PAX collision. 4. Start 15 min earlier than the standard BD, and finish with a joint COT and coffeteria. If you are thinking, “Hey, this sounds like a traveling Academy!”, you would be correct. If you are also thinking, “Hey Feathers, that’s a brilliant idea, you’re a super-genius!”, you would be grossly misinformed.  Rather, the concept comes to us by way of our dear friend Morphine, with whom I had the opportunity to hit a Naperville BD with this summer while visiting the Chicagoland area. Apparently it is a real crowd pleaser in that region, as it motivates guys to travel to AOs they don’t regularly visit, while also giving guys who refuse to leave their home AO (cough, cough, “Hooch”, cough, cough, “Windjammer”) an opportunity to stretch themselves.

Warm-O-Rama:

Quick Mosey, SSH, Copperhead Squats, Willy Mays Hays, DDLR Burpees.  Mosey to the little wall.

The Thang:

Thang 1, at the Little Wall. 4 Strokes:
  • 10 each: Irkins, 1-leg dip, Dirkins, Other-leg dips.
  • R&R for four cycles
  • Mosey, stopping along the way to do 5 DDLR BURPEES
Thang 2, Hurricane parking lot: '49 Mercurys:
  • 2 count Freddie Mercury to 1 big boy.  49 reps
  • Mosey
Thang 3, homers donut RPMs:
  • EMOM (started with 1 min, reduced to 45 sec) Bear Crawl 1/4 of donut and do 10 reps of  Deconstructed burpees
    • First minute, Bear crawl 1/4 of Donut, do 10 reps Groiners
    • Second Minute, Bear crawl 1/4 Donut, 10 Merkins
    • Third, Bear Crawl 1/4 Donut, 10 Jump Squats
    • Fourth, Bear Crawl 1/4 Donut, 10 overhead claps
  • R&R twice, reducing EMOM to 45 seconds
  • Mosey
Thang 4, Stoney River Hill Back Seats
  • Perform 5 herpees (Burpee with hand release) at top of hill.
  • Run to bottom and do 5 count Mucho Chesto
  • Return to top of hill
  • R&R twice, swapping 5-count Abso-Lutelies for Mucho Chesto (WWII, BB, Reverse LBC, Ear-to-Knee Left, E2K right)
Thang 5, Waffle House Parking Lot Piston poppers
  • Partner Up
  • Dora style - 1 pax performs Inchworm groiner, jump squat (from standing position, bend over and walk out hands until in plank position), then pulls legs up and performs a jump squat, while other runs to lamp post and back to Partner 1.  Switch and repeat until each group reaches light post, then turn around and do it again.
  • Songs: P
Playlist:
  • Panama (VH)
  • Dukes of Hazzard Theme (Merle)
  • Mustang Sally (The Commitments)
  • Slick Black Cadillac (Quiet Riot)
  • Radar Love (Golden Earring)
  • Highway Star (Deep Purple)
  • Mercury Blues (Alan Jackson)
  • I'm in Love with My Car (Queen)
  • Cadillac Ranch (Bruce)
  • Hot Rod Lincoln (Commander Cody)
  • Life is a Highway (Tom Cochran)
  • Road Runner Theme (Looney Tunes)
  • Trans Am (Sammy Hagar)
  • Greased Lightnin' (Grease)
  • Drive My Car (Beatles)
  • East Bound and Down (Jerry Reed)
 

COT:

Thankful for the guys who came out in the rain and helped launch this idea.  Continued prayers for Mater's Job Search.

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