Celebrating 3 July Birthdays during a Triple Down

by | Jul 16, 2022 | Backblasts | 0 comments

FNG-1 = Sack Daddy, a 3rd post FNG not yet registered on the website

27-Jul-2022 Update:  Noticed Sack Daddy is now on the website, so have added to the Pax list after the fact. 

FNG-2 = FacePlant, Tantrum's 2.0

Another Saturday, another opportunity for 3 workouts at Richard Barry Park.  The day went as follows:

0500 River Rat 10k:  http://www.f3lakenorman.com/backblast/another-otb-rat  Young Crocs led the pace, having turned 38 earlier in July.

0600 Excelsior Ruck / Run:  http://www.f3lakenorman.com/backblast/birthday-ruck-and-run  Rodeo led the Pax, and turned 45 today.

YHC only joined the ruckers for ~10 minutes before turning back to write out the stations in chalk for The Estate.

18 Pax at The Estate listed above, + Crab Legs who ran the most mileage yet was somehow left off the Excelsior backblast above ^  !

0700:  Disclaimer given.

WARM-O-RAMA:

  • SSH x 5 IC  (since YHC's prior Q at The Estate included no cadence!)

The WIB Thing:

The Pax rotated through 8 stations, as many times as possible, for ~ 45 minutes.  The stations were:

  1. KB Swings x 44 OYO  (There were 25 and 35 pound options)
  2. Run a lap around the track
  3. Bear Crawl the length of the football field
  4. Jump Rope x 44 OYO
  5. Dips on a bench x 44 OYO
  6. Slow, deep squats x 44 OYO
  7. Crawl bear up the hill by the bleachers
  8. Burpees x 11 OYO

Well, that looked MUCH better on paper and after about 45 minutes the Pax were looking for bagels or coffee.  We didn't oblidge right away, but we did switch to some Mary.

Mary:

  • Hamstring stretch
  • Quad stretch L / R
  • Cobbler stretch
  • Straight Leg stretch
  • Glute bridge hold x 30 seconds
  • "Out and Up" x 30 seconds AMRAP
  • Low flutters x 44 IC

Recover, recover.  According to Strava, we covered 1.47 miles in various ways.

Moleskin:

  1. We prayed for Crab Legs, while he was still running.  He's been battling some back issues, and we're not sure the cause yet.
  2. The original intention was to repeat the circuit 4 times.  Well, we fell about 1 iteration short.  Except for AM-PM, who was determined to get through the circuit 4 times and skipped Mary to do so.  Nice work!
  3. Meant to offer the Pax negotiation opportunities on some of the exercises in exchange for Q signups in September at The Estate…but forgot.  Cobains Camelback!  But Pax, please help him out with a Q.
  4. We talked about this CSAUP coming up next week:  http://www.f3lakenorman.com/announcement/csaup-coming-soon-cerberus-july-23
  5. Thank you Camelback for the opportunity to lead.
  6. Thank you all for joining on the eve of YHC's 44th birthday.  There were 0 complaints about any of this workout so I rewarded the Pax by giving them back 5 minutes.  You're welcome.

Always a great start to any weekend.  Thanks gents.

Turnpike

 

Submit a Comment