F3/Diamond Head-BackBlast.1/9/12-Kick off

The goal of Diamond Head is farm-boy strength. If you are looking for a place to isolate your biceps for a jersey shore pose-athon, this ain’t the place for you. We are working to connect muscle groups through strength and flexibility in an effort to build explosive power applicable to everything we do. 

The Pax:

Hawaii 5-0 (QIC/ WarBaby)

Byron (Coach)

Tango Delta (QIC)

Blue

Moniteur 

Kaiser

Waco (WarDaddy)

and…The Colonel

The Thang:

- 2-handed swings

- cleans

- snatches

- clean & presses

- 1-handed swings

- ball merkins

- squat thrusters

- core busters

- goblet squats

- 1/4 get-ups

- joint stretching (Byron)

- COT

The Naked Moleskine: 

_ Lars…the origin of the name Diamond Head is partly based  on a 70/80′s heavy metal band from Stourbridge, England that rose to fame with likes of Motorhead and Iron Maiden. It was chosen to complement BHM while giving a nod to the ‘heavy metal’ tools that we be using in our efforts. When considering an ode to the godfathers of heavy metal, I considered the influence that Diamond Head had on Metallica and a workout was born. 

_ Flint…to aid in the ever present battle against gravity, we will include props in our Diamond Head workouts. The core of these tools will be the kettlebell, and they will serve as the constant in a workout where you can expect the unexpected. As we become more capable of using the kettlebell, we will include other props such as plates, sleds, tires, bands, poles, ropes and whatever else we can find laying on the roadside in route. 

_ Crop dusting…The Colonel and Blue took seriously the advice to engage their core through the 1/4 get-up movements and nearly had movements of their own. Easy on the beans, boys. 

_ Hitman invocation…although we tried to ease into the workout today and focus on form over burn, it did not take long for Moniteur to invoke one of a few BS calls that would have made Hit proud. It really is amazing how effective those little iron ball handle things in the right hands can be. 

_ 5-0 in the house…Tclaps to Hawaii 5-0. The man is barely 30 days into F3 and already taking us, and himself, to the point of failure with his leadership. Nice work out there, partner. 

_ Enlightened one…in addition to effective kettlebell technique, Bryon shared some intersting new stretches with the crew this morning. Who knew that one could loosen their hip flexors by intentionally trying to break their own toes?

_ Head fake…Post COT we are shooting the breeze when none other than Longhorn comes flying into the parking lot with tires a’squealing. He jumped out of the car with an awwww man and a hard commit to DH at AG next Monday at 0530. 

 

“Our chief want is someone who will inspire us to be what we know we could be.” – RWE

Tango Delta