Backblast! Iron Triangle

AO: Steel Sanctuary
Q: Matt (Squirmy)
PAX: Gilmore (Jim T), Deep Dish (Jeff Beryt), F3 Poncharello (Aaron Denn), Billy Goat, Deductible(Jordan) , Bell Curve (Brian Robinson)
FNGs: None
Count: 7

WARMUP:
Side Straddle Hop
Good Mornings
Hillbillies
Imperial Walkers
Deep Squat x10
THE THANG:
Round 1: Ladder (5-10-15-10-5)
Exercise
– KB Swings
– Single Leg Deadlift (each leg)
– Push Press (each arm)
Round 2: AMRAP
Exercise
– 10 Goblet Squat
– 10 American Hammer
– 8 Snatches (4 per side)
– 10 Lunges (5 per leg)
– 10 WW2 (weighted)
Round 3: EMOM x 6
Exercise
– Minute 1:
o 12 KB Swings + 6 Burpees
– Minute 2:
o 10 Clean & Squat (5 each side)
MARY:
Arm Stretch
Shoulder Stretch
Groin Stretch
Runners Stretch
ANNOUNCEMENTS:
Nov. 8 – Green Thumb hosting bourbon share
Lunch next Friday (10/17) at Pickled Onion on 401
Youngsville event Saturday (10/11) – help promote F3 at our booth
COT:
Continue to lift up Oscar Meyer’s family with the death of his FIL
Praise for Deep Dish starting a new job in Wilson
Praise for Tendonitis back at workout and continued prayers for recovery
Lift up Poncharello’s mom recovery from surgery and dad providing care