Foundation Black Diamond VQ

AO: The Ridge

When: 05/18/2021


Number of Pax: 16

Pax Names: Bedpan, Better Call Saul, BoilerUp, Bone Spur, Den Mother, John Denver, Morticia, Second City, Short Sale, SkidMark, Skinner, Sparkler, Spirit, Vern, Woody,

Number of FNGS: 0

FNG Names:

QIC: Foundation

The BackBlast:

I was a little nervous for my Black Diamond VQ and got to the AO around 4:30am to set up the stations for the thangs then ran 1.6 miles before the workout.  Thank you to @skinner for having my 6 as Site Q and to everyone that came out for the workout.  Congrats to @morticia and @skidmark for doing their first Black Diamond today.

I started with the typical speech.

It’s 5:00 so let’s get started.   This is a free, volunteer, peer-led workout.  I am definitely not a professional.  I have no knowledge of any injuries or fitness considerations that you might have.  It is each person’s responsibility to be safe and modify exercises if you need to.  We all do it, most important thing is that you don’t get hurt.  F3 has 5 principles to make sure that it is an F3 workout:

  1. Be free of charge
  2. Be open to all men
  3. Be held outdoors, rain or shine, heat or cold
  4. Be led by men who participate in the workout in a rotating fashion with no training necessary
  5. End with a circle of trust


First exercise – Side Strattle Hops (20)

Second exercise – abe vigodas (10)

Third Exercise – Good Mornings (10)

last exercise – Shoulder Circles (10)


For thang 1

We will leave our coupon here on the side and mosey over to the lights on the path by the hill.

I have two stations on the path and two on the top of the hill each marked by lights and have the exercises circled in red for that station on the papers by the lights.

Station 1 on the path is 5 big boys then bear crawl to Station 2 on the path

Station 2 is 20 LBCs then run up the hill to station 3

Station 3 is 20 carolina dry docks then lunge walk over to station 4

Station 4 is 20 LBCs then run back to station 1

Rinse and repeat.  We will do a staggered start from station 1.  First person starts bear crawling and then a few seconds for the second person and so forth.  OYO

Thang 2

Mosey back to the parking lot and take our coupons over by the path adjacent to the entrance of clubhouse parking lot.  There are two stations on the path about 0.2 mil apart marked with lights.

Station 1 has 20 curls and 20 dips then run down to station 2 and do 4 merkins and 4 air squats and run back to station 1.  20 shoulder press and 20 bent over rows and then run back to station 2.  Add 4 to the last time so 8 merkins and air squats this time.  Run back and 20 curls and dips.  There are two sets of upper body exercises and we will alternate between.


Big Boys – 50

Held high plank for about 1:30 until 6am

NAME-O-RAMA and Announcements


For today’s COT, I wanted to read a short story called the Wise Man.

People have been coming to the wise man, complaining about the same problems every time. One day he told them a joke and everyone roared in laughter.

After a couple of minutes, he told them the same joke and only a few of them smiled.

When he told the same joke for the third time no one laughed anymore.

 The wise man smiled and said:

“You can’t laugh at the same joke over and over. So why are you always crying about the same problem?”

Moral of the story:

Worrying won’t solve your problems, it’ll just waste your time and energy.

I worry about things.  I used to get some anxious overthinking and analyzing things that I gave myself stress attacks and ended up in the ER.  I have gotten better at dealing with this over the last few years and especially over the past year after I started coming here.

The simple mantra “don’t worry about things out of your control” is very true but so difficult to put into action.  If someone is in a bad mood or doing mean things, you can’t control that.  They are acting that way.  They are the one that has control over it not you.  I find my anxiety levels much better when I just tell myself that I can’t control it so don’t worry about.  It has helped when dealing with an angry ex-wife or a co-worker with an attitude problem.

My challenge to not worry about one thing out of your control today.  Something happens but instead of getting upset or worrying about it, let it go.  That’s all I have.  Aye

Ended with prayer.