Backblast! Cup-A-Joe
DATE: 2026-06-04
AO: Cup-A-Joe
Q: Homer (Scott Neuweg),
PAX: Floppy Disk (Tom Neal) Prius – Ruck Q (Ryan McCallum) Transmitter (Allan) Homer (Scott Neuweg)
FNGs: None
COUNT: 4
WARMUP: SSH, WM, HB, GM, SFAC
THE THANG: Started with a simple ruck around the big loop and back to the Flag. PAX then performed 20 heavy squats, 20 sandbag deadlifts, and 20 sandbag bent over rows all with ruck on. Rucked around the small loop, then repeated the above exercises. After another ruck around the small loop, PAX completed 20 ruck swings, 20 ruck flutter kicks (L+R=1), and 20 WW3’s with ruck. Ruck around small loop and repeated those exercises. Then PAX performed 10 sandbag cleans, 20 sandbag single leg deadlifts (10 each leg), and 20 sandbag side bends (10 per side) all with ruck on. PAX then did a heavy carry around the small loop to close it out.
MARY: Included in the workout
ANNOUNCEMENTS: Spam Jam Ruck on Saturday, luncheon at Whataburger, FNOW next Friday. Q calendar is needing PAX to step up and sign up, as there is LOTS of open slots.
COT: Prayers for people looking for work, needing healing and support, gratitude for all of God’s blessings, and for the Hurricanes to even up the series tonight.
Thanks for allowing me to lead!
