Backblast! 30th Birthday Q

AO: Red Dawn
Q: Wicket (Pranav)
PAX: Prius (Ryan McCallum), Boone’s Farm (Chris), Counterfeit (John Kinneer), Menthol (Joel Cade), ransomware (Andrei), Floppy Disk (Tom Neal), Sound machine (Brandon), Crash Course (Robert Peters), Wicket (Pranav)
FNGs: None
Count: 9

WARMUP:
THE THANG:

Station 1 – Legs
• 30 Ruck Squats
• 30 Ruck Walking Lunges (15 each leg)
• Walk: Overhead Ruck Carry (~0.3–0.4 mi)

⸻

Station 2 – Upper Body (Split)
• 15 Ruck Merkins
• 15 Ruck Overhead Press
• 15 Ruck Merkins
• 15 Ruck Overhead Press
• Walk: Front Ruck Bear Hug Carry (~0.3–0.4 mi)

⸻

Station 3 – Core + Shoulders
• 30 Flutter Kicks (ruck overhead hold)
• 30 Ruck Thrusters
• Walk: Farmer’s Carry (ruck in one hand, switch halfway, ~0.3–0.4 mi)

⸻

Station 4 – Full Body
• 30 Ruck Rows

MARY:

30 birthday burpees

ANNOUNCEMENTS:
COT: