Backblast! Iron ball

AO: Steel Sanctuary
Q: Wicket (Pranav)
PAX: ransomware (Andrei), Chet Ripley (Elton Smith), Matt (Squirmy), Honorable Mention (Matt Ribbens), Shutterfly (Mustafa), F3 Poncharello (Aaron Denn), Bell Curve (Brian Robinson), Gilmore (Jim T), Spit Valve (Geoff), Squeeze, Wicket (Pranav), Deep Dish (Jeff Beryt)
FNGs: None
Count: 12

WARMUP:

As usual.

THE THANG:

10 merkins

Board 1

Block 1
• 10 – Upper Cut (each side)
• 20 – Left → Right Drop (controlled)
• 20 – Around the World

Movement: High jump

Block 2
• 15 – Front Press
• 15 – Arm Press (both hands) – total 30
• 15 – Alt Row – total 30

Rifle carry

Block 3
• 15 – Kettlebell Swing
• 20 – Side to Side Swing (10 each side)
• 10 – Grave Digger

Sprint

⸻

Board 2

Block 1
• 10 – Titan Cycle
• (Press → Squat → Sit → Lay back → Pullover → Rise)
• 10 – 8 Move
• 10 – Curls

Going triceps coming back curls

Block 2
• 8 – Cross-body Deadlift + Overhead Press
• 8 – Clean + Forward Lunge (each side)
• 8 – Cross-sack Squats (each side)

Farmer carry

Block 3 (Core style)
• 8 – WW2
• 8 – Ball Crusher
• 8 – Flutter Kicks

— lunges

Surrender
Gilmore special (forgot the name )
Box cutter
Squat hold

ANNOUNCEMENTS:

Roadside cleanup please need more folks
Hill ridge farm jayzz show up strong

COT:

Spoken- unspoken
prayer and
strength to everyone