Backblast! The Tabata Trio!

AO: Corral
Q: Homer (Scott Neuweg)
PAX: Green Thumb (Ray Perry), Floppy Disk (Tom Neal), Homer (Scott Neuweg)
FNGs: None
Count: 3

WARMUP: SSH, Windmills, GM, SF, WMH.

THE THANG: 0.5 mile warmup ruck followed by Tabata style workout.

10 exercises with 2 minutes of work and 1 minute rest.

-Heavy Squats
-SB pull throughs (ruck on)
-Ruck curls
-SB rows (ruck on)
-SB deadlifts (ruck on)
-Ruck shoulder presses
-Heavy calf raises
-Ruck tricep extensions
-Ruck swings
-Ruck flutters

MARY: None

ANNOUNCEMENTS: Floppy F3 anniversary at Pullen Park. Brew Ruck. Spartan Race.

COT: Prayers for 10K, health and happiness, and all prayers spoken and unspoken.

Thanks for allowing me to lead!