Backblast! Stepping it up

AO: Corral
Q: Counterfeit (John Kinneer)
PAX: Phunny, Mr. Hanky, Prius – Ryan McCallum, Char-Grill (Pavlo), Penguin (Dylan Warner), Deep Dish (Jeff Beryt), Sound machine (Brandon), Boone’s Farm (Chris), Transmitter (Allan), Big League Chew (Brian Ayers), Wicket (Pranav), ransomware (Andrei), Homer (Scott Neuweg), Paranoid (Nick C), Counterfeit (John Kinneer)
FNGs: None
Count: 15

WARMUP the usual suspects
THE THANG:
PAX with Rucks on did Indian about 1/2 mile

PAX split into 2 groups. One group started with Part 1 and the other started on Part 2.

Part 1
Set a timer for 10 minutes. Do the exercises one after the other. Once you’ve completed them all, do it all over again—repeating until the timer goes off.
1 Walking Lunges with Ruck on: 10 each leg

2 Hand-release merkins with Ruck on: Stop 3 reps short of failure

3 Pullups: Stop 3 reps short of failure
For example, if you could do 6 reps, you’d stop at 3 reps.
4 Bird dog: 10 reps each side
Great for back health and core strength!
5 Hamstring Walks: 5 reps
You’ll hate me, but your hamstrings will thank me.
Once the timer goes off, switch Parts and complete those exercises for 10 minutes.

-Part 2
Repeat what you did in Part 1, but with a new set of exercises: Set a timer for 15 minutes. Do the exercises one after the other. Once you’ve completed them all, do it all over again—repeating until the timer goes off.

1 Goblet squat: 10 reps
Using Ruck.

2 Ruck Overhead press: 10 reps

3 Bent over row with Ruck:
10 reps
Keep your back straight and core flexed.

4 Mountain Climbers: 10 each leg

5 Single-leg Romanian deadlift using Ruck: 5 reps each leg

PAX did Indian run to the stairs. Timer was set for 5 minutes and PAX up and down the stairs.

MARY:
ANNOUNCEMENTS: roadside cleanup, fellowship at tube tops
COT: prayers for penguins dad battling stage three cancer, prayers for Prius’s dad admitted to the hospital last night, and prayers for all the Texas flood victims