Backblast! Cup of Joe HIIT Style

AO: Cup A Joe
Q: Homer (Scott Neuweg)
PAX: Dowry (Derrick Wolfe), F3 Phunny (Kip Lowery), Floppy Disk (Tom Neal), Goose (Chuck Cline), Honorable Mention (Matt Ribbens), Icebox (Matt Mobley)
FNGs: None
Count: 7

WARMUP: SSH, Imperial Walkers, Good Mornings, Squats, Calf Raises, Merkins, Sir Fazios
THE THANG: 10 Minute AMRAP
3 Sandbag Clean and Toss (Ruck On)
6 Sandbag Bent Over Rows (Ruck On)
3 Burpee Jump Over Sandbag (Slick)

Then another 10 Minute AMRAP
Ruck On
25 Sandbag Deadlifts
25M Bear Crawl Sandbag Drag

About 1 mile heavy ruck around the big and small loop and stopped due to time.

MARY:
ANNOUNCEMENTS: All things Deacon, 9/11 Stair challenge at Carter Finley, 2nd F at FNOW next Friday.
COT: Prayers for Floppy’s uncle, Goose, Rio and Prius recovery, health, happiness, and peace.