Backblast! Make Tendinitis Plead for the end
AO: Steel Sanctuary
Q: Uggs (Brandon Bitner)
PAX: Deep Dish (Jeff Beryt), Matt (Squirmy), Gilmore (Jim T), Deductible(Jordan) , Jay Z (Shawn Carter), Char-Grill (Pavlo), Oscar Mayer (Shaun Hanna), Tendinitis (Ilia Kolosov), SpitValve, Paranoid, Co-Bra, Mr. Hankey
FNGs: None
Count: 13
WARMUP:
Good mornings
Sir Fazio
Willie Mays Hayes
Imperial Walkers
THE THANG:
2 Circuits/ 3 sets each
40sec work, 20 sec rest
30 sec rest between sets
Circuit 1
- Romanian Deadlift
- Single arm Gorilla Row
- American Hammer
- Power Snatch
- KB Swings
- North to South Plank
Circuit 2
- Squat Clean Thrusters
- CrushGrip Chest Press
- Dead bug
- Deadlift High Pull
- Sumo Squats
- Hollow Body Flutterkicks
MARY: No Time
ANNOUNCEMENTS:
Friday night on White – 7/11
Roadside cleanup – this Saturday the 12th after the Farm
Fireside fellowship – bring your own tubetop- this Saturday night
Alpaca – lunch next Friday 7/18
COT:
Continued Prayers and praise for my daughter Isabel
Continued prayers for Don
Prayers for the victims and families from the floods in Texas
