BACKBLAST 6/6/24 THE BEACHES OF NORMANDY @ WICKER PARK
Warm Up:
Bean Pickers x 10 ic
Toy Soldier x 10 ic
IST x 10 ic
Hill Billy x 10 ic
Windmill x 10 ic
The Thang:
March to the Beaches
Lead pax carries 60lb. sandbag
Middle pax carries 30lbs coupon
Last pax did 5 burpees and sprint to first position.
Stop before the Beach
Step ups (8ct.) x 10 ic
Inclined Merkins x 10 ic
Dips x 10 ic
The Beach
Pax lined up on one side of the volley ball court. Side to side (shorter distance)
Pax 1 was the timer carrying the sandbagthere & back.
Pax 2 Merkins amrap
Pax 3 Coupon Curls
Each pax took a turn
Next Round
Pax 1 was the timer carrying the sandbag there & back.
Pax 2 Squats amrap
Pax 3 Coupon Complex
Each pax took a turn
Next Round
Pax 1 was the timer lunge walk there & back.
Pax 2 Sandbag rows
Pax 3 Overhead press
Each pax took a turn
Ring of Fire
3 merkins at a time while the other pax hold plank to 80.
3 squats at a time while the other pax hold Al Gore to 80.
Back to the Beach
Pax 1 was the timer bear crawl there & back.
Pax 2 Sandbag lift & overhead toss
Pax 3 Coupon Low leg flutter
Each pax took a turn
March back to the flag.
Lead pax carries 60lb. sandbag
Middle pax carries 30lbs coupon
Last pax did 5 burpees and sprint to first position.
Mary:
Good Morning 8ct. ic
LBC x 15 ic
Low dolly x 15 ic
American Hammer 4 ct. x 15 ic
WW1 x 10 oyo
Plank 45 seconds
Moleskin:
I was hoping the pax would go to the Hub so I came up with something I thought would be undesirable. I actually got the idea of tying the workout to the Beaches of Normandy from @Matador. Wicker Park has the volleyball courts so this worked out well. There were only three of us but I think that helped make the movements run smooth. There was plenty of suckage but it could have been worse!
In the COT we reflected on the soldiers and how thankful we are for the great people that have and do serve for our country! Look out for people that need to be lifted up. Keep working hard and share our amazing group. Thanks for letting me lead. -Optimus