Backblast! Stealin’ Sanctuary

AO: Steel Sanctuary
Q: Billy Goat
PAX: Spit Valve – Nantan (Geoff), Griswold , Squeaks (Neal Gallagher), Gilmore (Jim T), F3 Poncharello (Aaron Denn), Green Thumb (Ray Perry), Jay-Z, Honorable Mention, Squirmy
FNGs: None
Count: 10

11 Pax for High Energy Athletic Training (HEAT) in the gloom and cold of Steel Sanctuary.

The usual suspects for warmup: side straddle hop, good mornings, Michael Phelps, helicopters, Willie Mays Hayes, imperial walkers, sir Fazio arm circles, calf and hamstring stretches, mountain climbers

A stationary Q kept the Pax firmly planted at the flag for 7 rounds of 90 seconds low intensity/consistent effort, 30 seconds High intensity. No break. 3 sets of swings/burpees, 3 sets of lunges/mountain climbers, 1 set of lunges/squat to press.

With groans dissipated by Thang 1, the Pax recalibrated their expectations of repetitive stress disorder. Time Under Tension with emphasis on the negative unveiled new found hates. Single arm chest press, plié squat, OVER HEAD PRESS, Plie squats, split squats, curls, Homer to Marge, Avalanche.

Four minutes of Mary ended the morning’s festivities.

Prayer Requests: Turnover’s M Chantel back in the hospital with abdominal pain, 10k’s continued recovery, safety during the weekend weather.