Backblast! Anniversary(ies)!

AO: Steel Sanctuary
Q: Counterfeit (John Kinneer)
PAX: Counterfeit (John Kinneer), Deductible(Jordan) , Gilmore (Jim T), Matt (Squirmy), BTS (Jeremy Bales), Papi (Isaias Brito), Tomahawk (Leo Brito Serafio), Spit Valve (Geoff), Uggs (Brandon Bitner)
FNGs: None
Count: 9

WARMUP: the usual suspects
THE THANG:

PAX did each of the following for 90 seconds with 15 seconds rest in between. We also ran a couple of laps.

Right arm merkins

Single leg plank saws

Plank pull thrus – left right

Half Kneeling chops

Around the world on knees

Left arm merkins

Kettlebell swing squat – Do regular swing, followed by swing with squat

Burpee over kettlebell – Do Burpee over the kettlebell and then pull it up to the chest

Slow tempo Sumo goblet squats – wide stance arm, straight holding kettlebell and squat

alternating left rightlunge press – wide stance legs pull the kettlebell up go into a reverse lunge and then press kettlebell over overhead

curls

tri extension

Kneeling halos

Alternating arms swings

WWIII

Alternating arm rows

shoulder press

MARY:
ANNOUNCEMENTS:
COT: