Backblast! Manly Guest Q at Cup-A-Joe
DATE: 2026-07-09
AO: Cup-A-Joe
Q: Manly – F3 Katy TX,
PAX: Manly – F3 Katy TX Green Thumb (Ray Perry) Counterfeit (John Kinneer) Gilmore (Jim T)
FNGs:
COUNT: 4
#backblast #cupajoe #bemanly #sbr
Thursday July 9 2026 at 0530
Whose phone is the NOR on? I’ll edit this if you can send me the video.
What a beautiful day to throw some sandbags in the gloom together.
I arrived at Joyner Park for a DD run and to scout out the AO but was promptly turned away by Wake Forest PD, clearly acting on orders of the PAX of Cup-A-Joe to keep me from finding any good puddles or hills.
No worries, I warmed up in the Harris Teeter parking lot and made my way back to the AO just in time to lead a nice relaxing warmup and BD with my new Wake Forest friends.
Huge thank you to all the PAX for making me feel welcome, for humoring me in my exercise selection, and for pushing each other so we all got 1% better this morning.
Warmup:
Sandbag Deadlift x 15 OQ
Sandbag Front Squat x 15 OQ
Sandbag Bent Over Row x 15 OQ
Sandbag Back Squat x 15 OQ
Sandbag Romanian Deadlift x 15 OQ
Sandbag Floor Press x 15 OQ
Quick sandbag mosey
Sandbag Bag Check – Circle up with sandbags. Do a sandbaggy (burpee on sandbag, clean, press) then move to next bag. X 12 OQ
Sandbag mosey
Double sandbag bear crawl to the tree, partner lunge walks, then switch and come back.
Sandbag clean and toss to the tree, sandbag reverse Drag back.
Sandbag (or slick) wheelbarrow to tree, switch halfway. Jog back.
Sandbag mosey
Sandbag back crawl to tree. (Sandbag on your chest, lie on your back, push yourself with legs and shoulders… like crawling under barbed wire)
Sandbag rolling merkins back. (Merkin on bag, hug bag and roll over, chest press, roll over, merkin, roll over…)
Double sandbag exercises:
Double sandbag deadlift x 10 OQ, switch partners
Double sandbag row x 10 OQ, switch partners
Double sandbag chest press x 10 OQ, switch partners
Short sandbaggy Indian run, then grab your bags and head back to COT for cool down.
COOL DOWN:
Sandbag Romanian Deadlift x 15 OQ
Sandbag Chest Press x 15 OQ
Sandbag back squat x 15 OQ
Sandbag Situps x 15 OQ
COR
NOR
Announcements: Check Slack
TAPS: Stays in the circle