Backblast! Fragile/Not Fragile

AO: Steel Sanctuary
Q: Chet Ripley (Elton Smith)
PAX: Spit Valve (Geoff), Matt (Squirmy), Gilmore (Jim T), Char-Grill (Pavlo), Uggs (Brandon Bitner), Tendinitis (Ilia Kolosov), ransomware (Andrei), Globetrotter (Sean Smith), Honorable Mention (Matt Ribbens), F3 Poncharello (Aaron Denn), Bell Curve (Brian Robinson)
FNGs: None
Count: 12

WARMUP:
Run/Walk Warmup
Michael Phelps
Seal Clap
Overhead Clap
Under Leg Clap
Hillbilly
Imperial Walker
Willie Mays Hays
Kneeling Core Stretch
THE THANG:
3 Stations – Arms, Legs, and Core
4 Rounds – 5, 10, 15, and 20 Reps
3 Exercises with 3 modes of Carry

Arms: Curl, Shoulder Toss, KB Touch Merkin
Legs: Goblet Squat, Calf Raise KB Swing, L/R Lunge
Core: American Hammer, Low Windmill, Heavy Flutter Kick

MARY:
N/A
ANNOUNCEMENTS:
Friday Fellowship Lunch
July 4th Convergence
July 17th Excalibur Anniversary
COT:
Smith Family in Texas with the loss of their mom (Poncharello)
Ugg’s daughter, concussion protocol