Backblast! Conquer the Cold

AO: Steel Sanctuary
Q: Rosco P (Rich O’Donnell)
PAX: Gilmore (Jim T), Squeaks (Neal Gallagher), Isuzu (Seth), Boone (Brian McMullen), Matt (Squirmy)
FNGs: None
Count: 6

WARMUP: SSH, Hillbillies, Imp Walkers, Sir Fazios, Plank walk outs, Merkins, Cobra, runners stretch
THE THANG: 4KB complexes w/varying modes of travel for 1 lap in between.

Complex 1 – (2handed) – KB swings, swing clean, goblet squat, alt lunge in goblet, rows, close grip merkin on KB, all x 10, travel = mosey 1 lap.

Complex 2 – (single arm) – rows, swings, front rack squat, strict OH press from rack, switch arms & repeato. Travel = suitcase carry 1 lap.

Complex 3 – (2hand) – Deadman to Barbarian x 15, travel = mosey 1 lap. Deadman to barbarian = from goblet position you deep squat and stop at bottom, curl kb 1x, then drive up to stand and press kb overhead, then do tri ext and return to goblet position = 1 rep. Travel = Suitcase carry 1 lap.

Complex 4 – (2hands) – American hammers l/r=1, kneeling reverse wood choppers 10 ea side, bus drivers l/r=1, travel = mosey 1 lap.

We were able to get through 6 complexes.

MARY:
ANNOUNCEMENTS:
COT: Praise for Gilmore’s new consulting business getting a good start and prayers for him continuing his search for a new job. Continued prayers for Rosco P’s friends and family fighting cancer battles.
Prayers for Pawnee preparing for back surgery next Thursday.