Backblast! Steel Sanctuary

AO: Steel Sanctuary
Q: Isuzu (Seth)
PAX: Matt (Squirmy), Deep Dish (Jeff Beryt), Spit Valve (Geoff), Deductible(Jordan) , Gilmore (Jim T), Homer (Scott Neuweg), Griswold
FNGs: None
Count: 7

WARMUP:

• 15- side straddle hop 15
• 10- Imperial walkers 10
• 10 – Sir fazio
• 5 – good mornings
• Neck stretches
• 5 – merkins
• Mosey around parking lot

THE THANG:

1st Set (25 Reps Each)

• Squat press
• Reverse lunge
• Uneven merkins
• Kettle bell Swing

Overhead carry to 3rd island

2nd Set (25 rep Each)

• Front lunge with Overhead press
• Tricep Extensions
• Sumo squat hold to curl
• Figure 8 squat

Suitcase carry to 3rd island

3rd Set (25 Reps Each)

• Bent over rows
• Curls
• Bench press
• WW3

Overhead Carry to 3rd island

4th Set (25 Reps Each)

• Uneven merkins
• American Hammers each side is one
• Avalanche
• Goblet squats

Suitcase carry to 3rd island

MARY:

3 mins of stretching

Thank you for allowing me to lead!

ANNOUNCEMENTS:

11/14 Friendsgiving
11/15 Spit valve concert
12/6 Trash cleanup
12/6 Light fest at Hill Ridge Farms
11/21 lunch – Aye Toro Tacos near Fortnight Brewing

COT:

Green Thumb and Crash Course Job Searches