*Backblast! Compound Everything *
DATE: 2026-02-20
AO: <#C07BWH094R5>
Q: Uggs (Brandon Bitner),
PAX: F3 Poncharello (Aaron Denn) Matt (Squirmy) Papi (Isaias Brito) Rosco P (Rich O'Donnell) Spit Valve – Nantan (Geoff) Squeaks (Neal Gallagher)
FNGs: None
COUNT: 7
WARMUP:
- Hillbillies
- Sir Fazio
- Good mornings
- Helicopters
THE THANG:
3 Circuits/ 3 sets each
45sec work, 20 sec rest
30 sec rest between sets
Circuit 1
- KB Clean to Thruster (R/L)
- KB Swing High Pull
- WWII & Press
Circuit 2
- Front Rack Reverse Lunge & Press (R/L)
- Gorilla Row & Clean (R/L)
- Figure 8 to Hold + Squat
- Avalanche Crunch
Circuit 3
- Plank Pull Through w/ Merkin
- Crush Grip Chest Press w/6” Leg Lift
- Homer to Marge + Tricep Extension
- Lateral Bend (R/L)
MARY: maybe next time
ANNOUNCEMENTS:
- Lunch today- Old Cali pizza kitchen location at Triangle Town
- Slack update this wkend backend database – probable issues but SpitValve is on it!
- Don’t fix-it donations
- Backpack buddies – success with donations from NE Wake !!
- Jingle mingle – still time to get in
COT:
Prayers:
- Anthony – battling cancer: Roscoe P
- Green Thumb’s wife – rotator cuff surgery
- Poncharello’s Dad – biopsy- cancerous, but slow moving, able to monitor
Praise:
- My brother-in-law Keith – out of prison and checked into rehab facility in New Hampshire
