Backblast! Give me 3 steps (sets)

AO: Steel Sanctuary
Q: Green Thumb (Ray Perry)
PAX: Gilmore (Jim T), Chet Ripley (Elton Smith), Matt (Squirmy), BTS (Jeremy Bales)
FNGs: None
Count: 5

WARMUP: SSH, Willie Mays Hayes, Imperial Walkers, Good Mornings, Sir Fazios

THE THANG: Three sequences of exercises (4 each cycle) targeting a full body, upper, lower, and core movements. In each cycle, PAX completed ten reps of each exercise and repeated for three sets before moving to next cycle.

Cycle 1 (3 sets of 10 reps)
Swings
Curls
Goblet Squats
Halos (10 each direction)

Cycle 2 (3 sets of 10 reps)
Rotating Cleans (10 each side)
Tri Extentions
Bulgarian Dead Lifts (BDL) (10 each leg)
Plank Pull Throughs (L/R or F/B = 1)

Cycle 3 (3 sets of 10 reps)
Rotating Lunges (10 each leg)
Rows (single arm, 10 each arm)
Side Lunges (10 each leg)
WW III variant (leg lift with chest press)

ANNOUNCEMENTS:
Lunch today at Mezcalito in Rolesville
Monday MLK double down opportunity with F3 Raleigh. 7:00am My Brother’s Keeper AO (SE Raleigh YMCA)
Volunteer opportunity Feb 13 at Night to Shine. See Thingamabob (Ariel)

COT:
BTS mom recovery from knee surgery
Lost loved ones recently
Praise for Gilmore’s consulting venture