*Backblast! Cup-A-Joe 400 *
DATE: 2026-07-30
AO: Cup-A-Joe
Q: F3 Phunny (Kip Lowery),
PAX: F3 Phunny (Kip Lowery) Prius – Ruck Q (Ryan McCallum) Floppy Disk (Tom Neal) Counterfeit (John Kinneer) , Sponge Bob
FNGs:
COUNT: 5
WARMUP: the usual suspects
THE THANG: in the spirit of the Agoge 500, I tried a Cup-a-Joe 400. Pax started with 10 reps of the first exercise, advanced midway to 10 reps, end of the field for 10 reps, back to midway for 10 reps.
- Ruck merkins
- Low slow flutters (ruck overhead)
- Ruck squat
- Ruck WW2
- Ruck overhead press
- Ruck curls
- Ruck avalanche
- Ruck lunges
- Ruck swings
- Ruck burpees
