Backblast! Phunny B-Day Q

AO: Armory
Q: F3 Phunny (Kip Lowery)
PAX: 10k John Martin, Gilmore (Jim T), Counterfeit (John Kinneer), Chet Ripley (Elton Smith), Boone’s Farm (Chris), Homer (Scott Neuweg), Roger Rabbit, Uncle Sam
FNGs: None
Count: 9

WARMUP: the usual suspects…
THE THANG: I pulled out an oldie but goodie, my patent pending Triple 7 workout…

First 7: Squats & Star Jumps, movement: bear crawl space of 2 parking lot lines

Double 7: Jack Webbs (1 merkin, 4 overhead presses) & burpee/monkey humpers (6 burpees, 24 monkey humpers); movement: run down the the lot a bit.

Triple 7: WW2/ American hammers; LSF (1, 4, 4 reps) & squats/ lunges/ Apollo Ono’s (6, 24, 24 reps); movement: double run distance.

MARY: wrapped up with 2 min plank in all flavors…
ANNOUNCEMENTS: lots of them
COT: yes we did