Backblast by F3 Phunny (Kip Lowery) on 03/14/2025

Backblast! Move for Life

AO: Red Dawn
Q: F3 Phunny (Kip Lowery)
PAX: Green Thumb (Ray Perry), Menthol (Joel Cade), Poutine (Josh Wagenaar)
FNGs: None
Count: 4

Warm-up with Boiler Room
Movement to tennis courts: one partner carries sandbag, one stops for 5 ruck merkins then catches up with partner, switch on bag and merkins

Dora-like Thing: but partner does a sandbag carry suicide. Reps not accumulative:

  • 10 ruck merkins
  • 20 ruck WW2’s
  • 30 ruck squats
  • 40 ruck mt climbers (L/R=1rep)
  • 50 jumps over ruck


Movement to start point: one partner carries sandbag, one stops for 5 ruck squats then catches up with partner, switch on bag and merkins

reps not accumulative:

  • 20 ruck squat thrusters
  • 40 ruck swings