Backblast! Phunny's B-Day Q
DATE: 2026-07-10
AO: Boiler Room
Q: F3 Phunny (Kip Lowery),
PAX: F3 Phunny (Kip Lowery) Boys 2 Men (Scott Markel) Green Thumb (Ray Perry) Tube Top (Matt Boretti) Dowry (Derrick Wolfe) EKG (Lee White) Kitty Hawk (Mike Ballard) Rio (Andrew DiGiovanni) Fauci (Chase Mercier) Sound machine (Brandon) Boingo (Jeff) Mediocre/Dan Six Pack (Matt Coombs) Prius – Ruck Q (Ryan McCallum) Jiffy pop (Prabhu) Paranoid (Nick C) Dog-Faced Gremlin Manly – F3 Katy TX Floppy Disk (Tom Neal) Doubloon (Matthew Walker) Tendinitis (Ilia Kolosov) Opie (Stan) Gilmore (Jim T)
FNGs:
COUNT: 23
WARMUP: the usual suspects…
THE THANG: Phunny turns 57 years old…
- Tabata: 1:30 min on, 30 sec rest
- 5 merkins, 7 WW2, repeato
- 5 burpees, 7 lunges, repeato
- 5 Ca dry docks, 7 x-factor (4-ct), repeato
- 5 mt climber (4-ct), 7 low slow flutters (4-ct), repeato
- 5 squats, 7 imperial walkers, repeato
- Partner holds/running
- 1 pax plank hold doing newton's cradle while partner runs, switch
- 1 pax squat holds 5 sec jump squat, 7 sec squat hold, etc, while partner runs, switch
- 1 pax planks doing Annie's wile partner runs, switch
- 1 pax lunge holds 5 sec each leg, then 7 sec while partner runs, switch
- Tabata, repeato first section
- Partner holds/running
- Only time to finish first plank hold/run
Birthday burpees, COT
