Backblast! 36 bday beatdown

AO: Steel Sanctuary
Q: Matt (Squirmy)
PAX: Gilmore (Jim T), Homer (Scott Neuweg), BTS (Jeremy Bales), Rosco P (Rich O’Donnell), Spit Valve (Geoff)
FNGs: None
Count: 6

WARMUP:

SSH
Imperial walkers
Toy soldiers
Helicopter
Sir fazios

THE THANG:

Circuit 1 – “Foundation” (18 each)

1. KB Deadlifts
2. Goblet Squats
3. KB Swings
4. Ribbons
5. Figure 8
6. KB Halos

Cap with 6 Burpees

Circuit 2 – “Push” (18 each)

1. KB Overhead Press (alternate arms)
2. Merkins (9 each side)
3. KB Floor Press
4. KB Push Press
5. Plank Drag (pull KB side to side)
6. High Knees (bodyweight)

Cap with 6 Burpees

Circuit 3 – “Pull”

1. KB Rows (left) – 18
2. KB Rows (right) -18
3. KB High Pulls -18
4. Deadlift to Upright Row -18
5. Curl to Press – 9
6. Curl to Tricep extension – 9

Cap with 6 Burpees

Circuit 4 – “Legs” (18 each)

1. Goblet Squats
2. Reverse Lunges (alternate legs)
3. KB Romanian Deadlifts
4. KB Step-Back Lunges
5. KB Front Squat Hold (30 sec)
6. Sumo Squats

Cap with 6 Burpees

Circuit 5 – “Power” (6 each)

1. KB Swings
2. KB Clean (alternate arms)
3. KB Snatch (alternate arms)
4. KB Clean & Press
5. Squat to Press (Thruster)
6. Mountain Climbers

Cap with 6 Burpees

Circuit 6 – “Core” (9 each)

1. American hammer
2. KB WW2
3. Avalanche
4. Plank (hands on KB) – 36 seconds
5. KB side bend
6. Flutter Kicks

Cap with 6 Burpees (FINAL SET)

MARY: 36 burpees
ANNOUNCEMENTS:
Checkout Moneypits about Q source
10 Q challenge
COT:
Job searches (Green Thumb, Globetrotter, Gilmore)
Rosco P”s friends with cancer
Jon (Squirmy’s FIL) health