The Wall (Riverside Park) – Coconut

Backblast for "1/4 Birthday" at the Wall on 6/18/2026

PAX (18!):
Mile High
Photon
Van Wilder
Tarnished
Isosceles
Spaulding
Doubtfire
Ten Pin
Longhorn
Tupac
Nitrous
Big Spoon
Irish Hoss
Bobber
Dead Lift (FNG)
No Regrets (FNG)
Hombre (DR)
Coconut (Q)

about 68 degrees and a little humid at 0530, breezy this morning at the prettiest AO in the swamp. YHC has seriously upped the frequency of BDs in the last couple of weeks, and feeling a little tired, That was anticipated, so this BD mixes up some stretching, some work and some cardio, with many options to modify the overall intensity.
Tomorrow is one quarter of a year since my 48th birthday, so this workout will feature 12 exercises, with 12 reps of each–sort of, with some cardio between the sets.

Intro: Mission and Core Principles, Credo
THANG:
Started by having the PAX do a quick self-assessment of how they're feeling. Rate it on a scale of 1-10 and then plan to adjust the cardio portion based on that. feeling froggy–do a lap up and down the stairs. Feeling run-down, do a light jog around the loop at the bottom of the park.
Exercise 1: Jumped right into it with a 3 part motivator counting down from 12 (3-part meaning we skipped the 4th segment, just hopping, for each number).
Cardio immediately on completion
Exercise 2: Windmills in very slow cadence–stretch
Cardio
3: Kracken IC
Cardio
4: Bird Dog IC
Cardio
5: Freddy Mercury IC (very slow again)
Cardio
6: Side Stretch IC
Cardio
7: P6 (Peter Parker Pickle Pounder Perfect Push-up) IC
Cardio
8: Worlds greatest stretch IC
Cardio
9: Jungle Boi Squats OYO
Cardio
10: Willy Mays Hayes IC
Cardio
11: Burpee IC
Cardio
12: Potato Picker IC
Cardio

In the end we only got through the 10th exercise and were about to circle up when we snagged a guy running by for our 2nd FNG of the morning. (DeadLift made it through the whole workout!). So we had to show the new guy some of what we do–raced through the Burpees IC to give him a flavor.

COT:
COR/NOR, Ten Pin 6
Announcements: 100# ruck on 6/28 in sylvania, Convergence Saturday at battlefield.
LDP3: Contentment
Intentions–Bourbon, Big Spoon's FIL, Geppetto

A great morning in the swamp, and an honor to partner with these guys to get a little better today!