backblast

Backblast by F3 Phunny (Kip Lowery) on 03/29/2024

Backblast! Ruck & Sandbag Work

AO: Red Dawn
Q: F3 Phunny (Kip Lowery)
PAX: Ham (Chris Schafer), Boingo (Jeffrey Christensen), Floppy Disk (Tom Neal), Green Thumb (Ray Perry), Prius – Ryan McCallum, Gilmore (Jim T), Jay Z – Shawn
FNGs: None
Count: 8

WARMUP: Thingamabob led the pax through a few of the usual suspects….
THE THANG: Pax moved with ruck and sandbags for about a quarter of a mile to set up for round 1 of the exercises below. Pax partnered up for a Dora-style wod, but each pax kept track of and completed the reps. Movement was a 200m ruck run.

  • 13 rep ruck & sandbag dead lifts
  • 13 slick burpees
  • 13 sandbag clean and overhead press
  • 13 ruck V-ups
  • 13 ruck & sandbag walking lunges (left/right = 1 rep)


After the first round, we moved back to the start point for round 2 of the above. Short on time, we complete about a half round as well.

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