Backblast! Steel Sanctuary
DATE: 2026-04-29
AO: Steel Sanctuary
Q: Fish Stick (Barret Stauffacher),
PAX: Fish Stick (Barret Stauffacher) Homer (Scott Neuweg) Green Thumb (Ray Perry) Gilmore (Jim T) Boone (Brian McMullen) Griswold Squeaks (Neal Gallagher) Spit Valve – Nantan (Geoff) BTS (Jeremy Bales) Land O’ Lakes Deep Dish (Jeff Beryt) Matt (Squirmy)
Fish Stick 2026-Q5-Summer Beach Bod
WARMUP:
- Side straddle hops
- Imperial walkers
- Runner stretch
- Merkins
- KB Halo 1×10 each way
- Goblet squat pry SLOW 20 seconds
- Single Arm Deadlift 1 x 10 each arm
THE THANG: Beach Bod
Round 1, 2, 3:
- KB Swing 15 reps
- Goblet squats 15 reps
- KB push press 10 reps each arm
- KB Curls x 15
- Romanian Deadlift x 10
- Merkins hands on horns x 10
- American hammers x 10
- Sprint or Bernie with burpee at cone x1 x2 x 3
- Jog back and move on to the next round.
Round 4, 5, 6:
- Overhead hold (high knees) 20 seconds
- Lawn mowers 10 each side.
- KB clean and front squat
- Skull crushers x 10
- Around the world
- KB floor press 10 per side
- KB Hollow Body Hold 20 seconds
- Sprint or Bernie with Star jumps at cone x1 x2 x 3
- Jog back and move on to the next round.
MARY: Pickle pounders
ANNOUNCEMENTS:
Billy Goat’s Q next Saturday at the Farm
COT: Homer’s parents
