Backblast! AMRAP Phun!

AO: Cup A Joe
Q: F3 Phunny (Kip Lowery)
PAX: Boone’s Farm (Chris), Sound machine (Brandon), Globetrotter (Sean Smith), Mr. Hanky, Transmitter (Allan), Wicket (Pranav), Big League Chew (Brian Ayers), ransomware (Andrei), 8 Mile
FNGs: None
Count: 10

WARMUP: the usual suspects
THE THANG:

• AMRAP #1: 10 min

• 2 sandbag burpees
• 4 sandbag overhead press
• 6 sandbag squat
• 8 sandbag row
• 10 sandbag overhead 4-ct flutters

• 400m Indian Ruck – last pax does 3 squats, runs to front
• AMRAP #2: 10 min (try to not put ruck down entire time)

• 8 ruck squat
• 8 ruck overhead press
• 8 ruck lunge
• 8 ruck curl
• 8 ruck swing

• 400m Indian Ruck – last pax does 3 squats, runs to front

COT: Many thanks to Boone’s Farm for leading COT as I had to leave at 6:15