Black Diamond Call to the Bullpen – Uncle Sparkler for Uncle Rico

AO: The Colosseum

When: 02/23/2021


Number of Pax: 11

Pax Names: Bedpan, Better Call Saul, Bob Villa, Boston Butt, Den Mother, Disco Ball, Foundation, Jellystone, Second City, Short Sale, Skinner,

Number of FNGS: 0

FNG Names:

QIC: Sparkler

The BackBlast:


I sent a DM to Uncle Rico Monday morning to check on the location for the Black Diamond tomorrow and to offer any help or scouting to find out that he is still out with COVID through today. So we swapped Uncle Rico for Uncle Sparkler and Uncle Rico did get back on the BD Q sheet for March. I got this?


5:00 – 5:10 WoR Sparkler’s Way

Monkey See Monkey Do

Run in place – SIDES – shift to side jumps

Cross country’s – SINGLE – single legs jumps

Mirror Drill – partner up and shuffle left and right shadowing another PAX, 30 seconds each

Disco Ball ankle and knee rotations – 10 IC

Boston Butt “learning to fly” squats with arm circles – 10 IC

LBACs (little baby arm circles FAST) – 10IC, HOLD, Overhead claps – 10 IC, HOLD, Front claps 10 IC HOLD, cherry pickers up/ bucket drop while explaining Thang. 

Goldbergs 3IC each arm

The Thang (s)

5:10 – 5:22 1.5 mile run targeting 8 minute or less pace to the VW Hall parking lot (lower area by the tent)

5:22 – 5:40 – 7 Rounds er 5.2 Rounds of increased exercises by seven until we got to 28 and then we worked our way back down to 7.

Four Corners (Diamond Shaped) – 4 Cones “borrowed” from the VW Hall and returned afterwards

Round 1 – 7 Burpees at each of the 4 corners. Running to each corner.

Round 2 – 14 High Knee jumps at each of the 4 corners. Running to each corner.

Round 3 – 21 Merkins at each of the 4 corners. Running to each corner.

Round 4 – 28 Squats at each of the 4 corners. Running to each corner.

Round 5 – Modified to 7’s for Merkins as Disco Ball and Second City were out front and time was up

Goal was Round 5 – 21 Merkins each corner, Round 6 – 14 High Knee jumps each corner, Round 7 – 7 burpees each corner

5:40 – 5:55 1.5 run back targeting a 8 minute or less pace the sameish way we arrived. However, I took a wrong turn on the way in and Disco Ball had to pick up his vest in an empty for sale lot. 


Beast Toe Touches – 20 IC both legs

Standing breakers – 20 IC alternating legs

Side bends – 10 IC each side

Plank jump throughs – 10 IC

Circle of Trust

Taking on a Q with less than 24 hours notice for me sucks. I didn’t want to do it, it’s not a comfortable spot and I hate not having ample time to plan with short notice. I typically put a ton of time into planning out the details of my Q’s and the messages though out with the CoT. But for some reason Uncle Rico said I’m out and my mind went I’m in without a second thought. And for the next hour I went into full scramble mode but put together the plan today. Here we are.

This was a mental barrier for me and I overcame it. We have all faced mental barriers with Black Diamonds whether we do them regularly or have never attempted one. At one point we have all doubted that we could do Black Diamonds but look at us now.

Mentally I’ve heard all the excuses:

1. It’s too intense.
2. I’m not physically there yet or ready.
3. The guys that do those are crazy, too fast, too strong
4. I don’t want to hold the others back.
5. It’s too early, dark, cold….See, sounds like the same excuses we used before we all started these F3 workouts.

So what else is holding you back?

Stop worrying what others think of you and stop making the excuses that hold you back from where you want to be. I’m proud of the guys here, your accountability, work ethic and your leadership to others in this region and your lives. Aye!

Dear God, we are thankful for the gloom, the heat wave you brought us and this group of men who are leaders in this community. Help us to continue to break through our own mental barriers so that we may help others and help those that need you find you. Please continue to be there for those that need you the most and especially with our brothers Vern and Bunker as they recover from injuries. Help them and those in our thoughts to lean on you in times of difficultly. In your name, Amen.

Naked Man Moleskin

TClaps to Jellystone for getting his first Black Diamond in. You more than belong in this group and I expect you to be back.

Foundation has now logged 5 Black Diamonds, just incredible. Better Call Saul, Second City and Bedpan are there too?!

Disco Ball had to drop the vest on the run out and at first I thought I had pushed him to his max. Nope, not even close. It was just cramps. Then he nearly lapped me on the Thang.

Short Sale lost his gloves, had to double back and we thought we lost him at Mary.

Bob Villa and Den Mother pushed the front and kept me humbled. Then Boston Butt flew past me on the last stretch towards the AO yelling LET’S GO!! Wild.

Skinner, thank you, you crush these siteQ duties and I appreciate your feedback, help and having the 6 so we can keep pushing. One of the best flags pics I’ve seen to date with that sunrise.

Sparkler OTNT