backblast

Backblast by F3 Phunny (Kip Lowery) on 09/19/2024

Backblast! Dodging Zombies

AO: Cup A Joe
Q: F3 Phunny (Kip Lowery)
PAX: Counterfeit (John Kinneer), Crash Course (Robert Peters), Titans Dream
FNGs: None
Count: 4


WARMUP: the usual suspects….
THE THANG: 9 rounds:

  • 2 reps Centurion (ruck on)
  • 2 reps sandbag clean & jerk (ruck on)
  • 20 reps Apollo Ono’s over sandbag
  • next round: 4, 4, 40 reps
  • next round: 6, 6, 60 reps
  • next round: 8, 8, 80 reps
  • next round: 10, 10, 100 reps
  • next round: 8, 8, 80 reps
  • next round: 6, 6, 60 reps
  • could not finish, no time


ANNOUNCEMENTS: Deacon on Saturday, F3 lunch at Alpaca
COT: prayers for those with injuries

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