Backblast! Push,Pull,Core,Legs

AO: Steel Sanctuary
Q: Char-Grill (Pavlo)
PAX: Gilmore (Jim T), Oscar Mayer (Shaun Hanna), Isuzu (Seth), Counterfeit (John Kinneer), Matt (Squirmy), Rosco P (Rich O’Donnell), Deductible(Jordan)
FNGs: None
Count: 8

WARMUP: SSH, good mornings, hill billies, Tie Fighters (arm circles + lunges), plank to toe touch, willy maze haze, curb to hill mini-squats
THE THANG: Push: Overhead Press
Pull: Rows
Legs: Walking lounges
Core: Around the worlds

Push: Bench press
Pull: Curl
Legs: Goblet squats
Core: heavy LBCs

Push: Triceps extension
Pull: Leans
Legs: Deadlift
Core: Swings

MARY: Ukranian deadlift (single leg, single arm kettlebell deadlift), kettlebell box jump (jump down from the curb, then immediately jump over the kettlebell)

ANNOUNCEMENTS:

• Memorial Day – 0600 Murph at Agoge, followed by usual F3 at 0700, all other sites operate at holiday schedule and start at 0700
• May-31st – Brew Ruck
• Jun-02 – Burpee Golf (don’t wear your F3 T-shirt to this event)

COT:

• All spoken and unspoken prayers