Backblast by Green Thumb (Ray Perry) on 04/02/2024

Backblast! Introducing Sandbag Burpee Neopolitan

AO: Corral
Q: Green Thumb (Ray Perry)
PAX: Homer (Scott Neuweg), Chet Ripley (Elton Smith), Gilmore (Jim T), Prius – Ryan McCallum, Phunny, Jay Z – Shawn, Bertie (Brian Drew), Steel Curtain
FNGs: None
Count: 9

WARMUP: SSH, Imperial Walkers, Good Mornings, Willie Mayes Hayes, Merkins, and quick ruck around the small field.

THE THANG: Ruck and sandbag Tabata work. Five exercises, rinse repeat each round. 45 seconds AMRAP, 15 seconds rest between exercises.

Round 1:

  • Ruck Squats:.
  • Sandbag Shouldering: Lift the sandbag from the ground to one shoulder, alternating shoulders each rep.
  • Ruck Merkins:
  • Sandbag Deadlifts:
  • Ruck Calf raises:

Round 2:

  • Sandbag Cleans:
  • Ruck Lunges:
  • Sandbag Overhead Press:
  • Ruck Bear Crawl:
  • Ruck Swings:

Round 3:

  • Plank Pull-throughs:
  • Heavy WWII: PAX choice, sandbag or ruck.
  • Sandbag Burpee Trio (Neapolitan): Burpee with Deadlift, Burpee with High pull, & Burpee with Overhead Press = 1 rep
  • Ruck American Hammers:
  • Ruck Flutter Kicks:

ANNOUNCEMENTS: two 2nd F options this Saturday. Pregame “Meat” and Greet at Iverson’s 3:30-6:00
Bourbon, Brew, & Basketball at Waffle House’s 6:00 (see their individual posts for info.
April 12 Friday Night on White
April 19 Lunch at Prime
April 20 Wake Forest Fest
May 4 Wake Forest Meet in the Street

Welcome Steel Curtain (Darryl Norman), who posted originally in Apex but lives near us.

PRAYERS: Prayers for guidance with Steel Curtain’s daughter, Nicole. Healing for Cricket’s daughter and Rosco P.