Backblast by F3 Phunny (Kip Lowery) on 01/11/2024

Backblast! Sandbag Work

AO: Cup A Joe
Q: F3 Phunny (Kip Lowery)
PAX: Counterfeit (John Kinneer), Cheesesteak (Mike Gifford), Homer (Scott Neuweg), Titans Dream, Five Alive
FNGs: None
Count: 6

WARMUP: SS hops, good mornings, and other usual suspects
THANG 1: 5 rounds, 40-80# sb option
– 10 sb deadlift
– 10 merkins
– 10 sb power cleans
– 10 merkins

THANG 2: 400m recovery ruck

THANG 3: 5 rounds
– 10 sb back squats
– 1 min left hand sb suitcase hold
– 10 sb front squats
– 1 min right hand sb suitcase hold

ANNOUNCEMENTS: QSource coming to Quarantine and Farm, discussion about impromptu QSource at Corral during post workout ruck; Fellowship lunch on Jan 19 at City BBQ
COT & Prayer