Backblast! For whom?

AO: Steel Sanctuary
Q: Billy Goat
PAX: Deductible(Jordan) , Spit Valve (Geoff), Matt (Squirmy), Oscar Mayer (Shaun Hanna), ransomware (Andrei), Deep Dish (Jeff Beryt), Fish Stick (Barret Stauffacher), Tendinitis (Ilia Kolosov), Toto, Lochte (Colton Mosgrove)
FNGs: 1 Lochte (Colton Mosgrove)
Count: 11

Warmarama

• [ ] Side Straddle Hop
• [ ] Good mornings into various (sexy) stretches
• [ ] SIR Fazio
• [ ] Willie Mays Hayes
• [ ] Helicopters
• [ ] “Make-A-Snatch” (deadlift, swings, high pull, clean to press, snatch)

Pair up light and heavy KB – light is the timer, heavy is AMRAP; 3 sets of each exercise

• [ ] Light: Infinity swings (20); heavy: swings AMRAP
• [ ] Light: discus swings (10/side); heavy: sumo squat to high pull AMRAP
• [ ] Light: bell up torso twist (20); heavy: OHP AMRAP
• [ ] Light: halo lunge (10/side); heavy: pendulum lunge (switch sides at same time) AMRAP
• [ ] Light: bent row to alt press (20); heavy: around the world AMRAP

Announcements:

• Happy Gilmore 2 viewing party at Waffle’s house (Friday)
• Deacon pre-runs Sunday mornings at Abbott’s Creek (Bandwidth) 0700
• Convergence at Knightdale Station on 2-Aug (NE Wake-iversary)

Prayers:

• for Tendonitis’ life to slow down so he can enjoy the roses

Welcome, FNG Lochte!