Backblast! Steel Sanctuary – Spit Valve – Asymmetric Kettlebells
DATE: 2026-06-26
AO: Steel Sanctuary
Q: Spit Valve – Nantan (Geoff),
PAX: Spit Valve – Nantan (Geoff) Boone (Brian McMullen) Waffle House (Denny DeVoe)
FNGs: None
COUNT: 3
YHC pulled out the asymmetric kettlebells workout from January after we arrived with no Q to be found.
WARMUP:
- SSH
- Helicopters
- Good Mornings
- Sir Fazios
- Michael Phelps
THE THANG:
40 seconds on, 20 seconds off of asymmetric kettlebell exercises. Put a heavy kettlebell in one hand and a lighter bell in the other and perform the exercise for 40 seconds. Rest for 20, switch hands, and then work for 40 seconds. If you bonk, put down the lighter bell and use your empty hand to assist the heavy hand.
- Cleans
- Chest Press (on your back)
- Curls
- Dead Lift
- Cleans
- Side Bends
- Overhead Press
- Rack Squats
- Cleans
- Bent Rows
- Triceps Extensions
- One Leg Deadlifts
- Cleans
Finish up with a mini kettlebell competition, going around the circle one-by-one, performing an overhead press from the rack position and then returning to rack.
MARY:
- Heavy Flutters
- Avalanches
ANNOUNCEMENTS:
- 0700 starts for July 3rd
- July 4th convergence at Back to School
- July 4th – Clarion open, Farm closed
- August 1st F3 NE Wake anniversary at Outbreak
COT:
- Venezuela
- Safe travels
