Backblast by F3 Phunny (Kip Lowery) on 02/08/2024

Backblast! Ruck & Sandbag Conditioning

AO: Cup A Joe
Q: F3 Phunny (Kip Lowery)
PAX: Chicken Hawk (Tristan Maness), Prius – Ryan McCallum, Titans Dream, Five Alive
FNGs: None
Count: 5

It was a cold and dark morning… pax left their vehicles as wolves howled in the distance, hungry for sound of grunting sandbags and the smell of sweat…
WARMUP: SS hops, imperial walkers, hillbillies, arm circles, standard merkins followed by standard squats.
THE THANG: Descending ladder: 50, 40, 30, 20, 10 reps
– Merkins (no ruck)
– Sandbag deadlift (ruck on)
– Ruck Squat
– Ruck Press
– After each round, 200m run
ANNOUNCEMENTS: 2nd F on Friday night at Fortnight (5:30-7:30)
COT: closing prayer