Backblast! Cup-A-Joe
DATE: 2026-06-11
AO: Cup-A-Joe
Q: Counterfeit (John Kinneer),
PAX: Counterfeit (John Kinneer) Big League Chew (Brian Ayers) , Horseshoe, Cougar
FNGs: None
COUNT: 4
WARMUP: the usual suspects
THE THANG:
I. Ii And a little of. And. I 1. Weighted Walking Lunges: Stop 4-6 reps before failure
2. Pushups: Stop 3 reps before failure
3.Ruck Swing: 10 powerful reps
4. Rows 20
5. Side Lunge: 10 reps each side
6. Bent Knee Iso Calf Hold: 30-45 second hold
Stand on the balls of your feet and raise your heels as high as possible. Bend your knees slightly. Hold the position.
7. Glute Bridge Hold: 30-45 second hold
Lie with your back on the ground. Bend your knees so your feet are flat on the ground. Raise f your hips so that your shoulders, hips, and knees are in a straight line. Squeeze your butt at the top.
Ruck one lap
That’s one round. Complete as many rounds as possible.
MARY: low slow flutter in cadence 35. Chill cut plank hold 45 seconds.
ANNOUNCEMENTS: lunch next Friday at what a burger
COT: prayers for big league chews dad having surgery tomorrow. Prayers for horse shoes, nephew Duron in the hospital.
