9 PAX posted in Crown Point this morning. 5 runners and 4 Ruckers hit the pavement.
Pheidippides
5/13/24 – No more Murph @The Hub
After a couple of beatdowns with Murph exercises being the focus, I decided to do something different but upon reflection maybe didn’t entirely move us in a different direction. At least the were in a different format and order! Here’s what we managed:
Warm up:
- Parking lot lap
- SSH x 20ic
- Windmill x 10ic
- Bean pickers x 10ic
- Hillbillies x 10ic
- IST x 10ic
- Apollo Slowmo x 10ic
- Perfect merkins x 10ic
- Mosey to grab two bricks per PAX
- Mosey to back retention hill
The Thang:
- Front to overhead brick press x 15ic
- Front to side brick raise x 15ic
- Wide to regular curl x 15ic
- Two arm row to fly x 15ic
- Just skull crushers x 15ic
- Mountain climbers x 15ic
- Makhtar N’Diayes x 15ic
- WW1 x 15oyo
- LBC x 15oyo
- Side crunch x 15oyo / ea side
- Squat/Plank jack ladder
- Brick merkin/plank walk – 1 PAX at a time completed the 11 brick merkin plank walk during the completion of the ladder
- Front to overhead brick press x 10ic
- Front to side brick raise x 10ic
- Wide to regular curl x 10ic
- Two arm row to fly x 10ic
- Just skull crushers x 10ic
- Mountain climbers x 10ic
- Makhtar N’Diayes x 10ic
- WW1 x 10oyo
- LBCs x 10oyo
- Side crunch x 10oyo / ea side
- Brick merkin plank walk
- Mosey back to flag
Moleskin:
Every year the beginning of the heat takes a little readjustment. Nice work to everyone pushing themselves and working hard. I tried to do something a little different from the same Murph exercises but my shoulders and legs felt a little burnt out from this one anyway.
Until next time,
Scarecrow
Crown Point Wednesday Miles
6 runners
5 ruckers
BACKBLAST 6/6/24 D-Day/Manniversery/VQ @ The Hub
Warm Up
SWORD BEACH (Parking Lot)
Merkins x 10 IC
SSH (Jumping Jacks) x10 IC
Storm Troopers x10 IC
Hillbilly x 10 IC
Windmill x 10 IC
Alternating Side Squats x 10 (10 each side)
Burpees x 10 on your own
Merkins x 10 IC
Mosey to Picnic Area.
The Thang
OMAHA BEACH (Sportsmen’s Complex)
Elevated Erkins or Derkins x 10 IC
Step ups x 10 (10 per leg) IC
Dips x 10 IC
Bulgerian Split Squat x 10 (10 per leg) IC
Short mosey to the next stop.
JUNO BEACH (Woods)
3 Rounds of:
5 Pull Ups
Squats x 15 CC
Merkins x 10 IC
Mosey to Retention Pond Hil
UTAH BEACH
Teams of 2
2 Rounds
Down and Up Hill Relay x 10 per PAX
Mosey to Church Wall
GOLD BEACH
Teams of 3-4
3 Rounds
Wall Sits Cinder Block Passes for 1 Minute
Mosey back to Parking Lot
Mary
SWORD BEACH
2 Rounds:
Low Dolly x 20 IC
Freddie Mercury x 20 IC
LBCs x 20 IC
Flutter Kicks x 20 IC
__________________________
SSH x 25 IC
Good Mornings x 15 IC
Moleskin
Operation Overlord (also known as D-Day), which occurred on June 6, 1944. Over 156,000 American, British and Canadian forces landed on five beaches along a 50-mile stretch with 5,000+ ships and landing craft carrying troops and supplies and 11,000+ aircraft providing air cover and support. Over 4,000 allied forces lost their lives that day.
17 PAX came out this morning to pay homage to these fallen heroes. This was my VQ and Manniversery. Thanks for all the support today. Thanks to @scarecrow @triple-h and my F3 Daddy, @al-gore for your guidance in developing the Q. Thanks for the constructive feedback @groening. I hope to improve upon my pacing and the count.
CoT
Prayers for my wife, @lights-out ‘s neighbor , and @rusty ‘s sister. I’m thankful for the brothers and friends I’ve gained through joining F3. This group has pushed me to be better husband, father, and man. Looking forward to continuing my journey with you all at my side.
BACKBLAST 6/5/24 Wednesday Morning Miles
13 PAX posted on this important day. 6 Ruckers and 6 runners.