Backblast! Phunny’s 5th F3 Anniversary
AO: Corral
Q: F3 Phunny (Kip Lowery)
PAX: Prius – Ryan McCallum, Gilmore (Jim T), Homer (Scott Neuweg), Bertie (Brian Drew), Spit Valve (Geoff), Crash Course (Robert Peters), Floppy Disk (Tom Neal), Counterfeit (John Kinneer), Patch Adams (Milton)
FNGs: None
Count: 10
WARMUP: the usual suspects…
THE THANG:
In remembrance of my 5th anniversary, we kept to multiples of 5 when possible!
Set 1:
- 5 8-ct manmakers
- 10 sb clean & toss
- 15 ruck/sb heavy squats
- 20 4-ct flutters, ruck overhead
- 25 ruck swings
5 min heavy ruck (ruck + sandbag (sb))
Set 2:
- 5 burpee with sb overhead toss
- 10 bear crawl with sb drag
- 15 ruck or sb curls
- 20 ruck or sb overhead press
- 25 lateral jumps over sb (L/R is 1 rep)
5 min heavy ruck (ruck + sandbag (sb))
Back to set 1 of exercises
5 min heavy ruck (ruck + sandbag (sb))
Back to set 2 of exercises. Ran out of time before we could 5th set.
COT: quick monologue of Phunny wisdom relating to this weeks Qsource. All pax have spent a 1-13 years in F3, so let’s think about how it has improved our lives. Think missionality, think beyond ourselves to target those in our D2X!
