Backblast! Kettle Q

AO: Steel Sanctuary
Q: Dowry (Derrick Wolfe)
PAX: Isuzu (Seth), Money Pit (Blake Anderson), Spit Valve (Geoff), Flush (Clay Campbell), Matt (Squirmy), Pump Action (Kevin Marer)
FNGs: None
Count: 7

Pledge of Allegiance
Warmup
5 (IC) Good Mornings
10 (Cadence) Sir Fazio arm circles, front and back
10 (IC) Willie Mays Hayes
10 (IC) Windmills
10 (IC) Michael Phelps
Low Squat Groin Stretch
Mosey to Grassy Area
The Thang 1:
Turkish Get-Ups 2x
Kneeling Single Arm Raises 5x
Kneeling Rotation 5x
On Ur6 Single Arm Press (LR) 5x
WW1’s Bell at feet 15x
Mosey around parking lot
The Thang 2:
Halo’s (LR) 5x
Deadlifts Double Handed 20x
Double Handed Squat to Overhead Press 20x
Low Side Windmills 8x
Mosey around parking lot
The Thang 3:
Goblet Squats 10x
Round the World 10x
Merkins w/1 Hand on Kettlebell 10x
Walking Lunge (LR)
Mosey
The Thang 4: Centurion 5x
Swings 10×2
Row (LR) 10x
The Thang 5:
Ballistic Row (LR=1) 10x
Plank North to South (LR=1) 10x
Split Stance Single Arm Press 5x
Go Back to Flag
Helicopters
Shoulder Stretches
Low Squat Groin Stretch
ANNOUNCEMENTS: Sept 2nd convergence, Deacon Sept.21, pre-runs at agoge on Sundays at 0700, 9-11 stair climb details to follow, Iron Pax start Sept.
COT: Prayers for Money pit and trip and wife, Flush’s Dad, Squirmy MIL knee replacement recovery and current infection