Backblast! Earth Day and the Power of 14
AO: Corral
Q: Homer (Scott Neuweg)
PAX: Wicket (Pranav), Flush (Clay Campbell), Boone’s Farm (Chris), Green Thumb (Ray Perry), Sound machine (Brandon), Gilmore (Jim T), F3 Phunny (Kip Lowery), Paranoid (Nick C), Homer (Scott Neuweg), Prius – Ryan McCallum, Counterfeit (John Kinneer), Jay Z – Shawn Carter, Smithers, Level Up
FNGs: None
Count: 14
WARMUP: SSH, Hillbillies, Windmills, Sir Fazios, ruck around small loop.
THE THANG: To celebrate Earth Day, all exercises were performed on the grass. To celebrate my 2.0 Smithers birthday, we performed 14 reps of each exercise.
14 Ruck Exercises
- Squats
- Lunges
- Merkins
- Swings
- American Hammers
- Overhead Presses
- Tricep Extensions
- Low Slow Flutters
- Curls
- WW2’s
- Single Leg deadlift (7 L,7 R)
- High Pulls
- Single Arm Rows (7 L, 7 R)
- Bear Crawl
14 Sandbag Exercises
- Back Squats
- Zercher Squats
- Deadlifts
- Burpees over sandbag
- Over the shoulder toss (7 L, 7 R)
- Lateral toss (7 L, 7 R)
- Front toss
- Behind the back toss
- Curls
- Box Cutters
- Heavy calf raises
- V-ups
Two exercises not performed due to time.
MARY: None
ANNOUNCEMENTS: Forest Fest, Brew ruck TBD, Gilmore Bourbon Share in June.
COT: Prayers for Smithers b-day, people looking for work, people recovering from injuries, peace, all prayers spoken and unspoken.
Thank you all for coming to work out with me and my son on his 14th birthday. He thought it was so cool that 14 PAX came! To be completely honest, I was nervous about Q’ing this morning and didn’t sleep the greatest, probably because I wanted it to be a fun experience for Ashton. I’m immensely proud of him and proud of being a part of the F3 community. Both him and you guys are a blessing in my life. Have a great day!
