Backblast! Phase 10, with rules this time
DATE: 2026-07-22
AO: Steel Sanctuary
Q: Matt (Squirmy), Green Thumb (Ray Perry) Chet Ripley (Elton Smith) Squeaks (Neal Gallagher) Boone – Greg Parsons Spit Valve – Nantan (Geoff)
PAX: Matt (Squirmy) Green Thumb (Ray Perry)
FNGs:
COUNT: 6
WARMUP:
SSH
Sir fazios
Helicopter
Good mornings
Tennesse rocking chair
THE THANG:
Phase 10 rules. We made through all 10 phases, then repeated phases 1-7.
Phase 1 – 2 Sets of 3
• 3 Clean & Press (each arm)
• 3 Goblet Squats
• Repeat
Phase 2 – 1 Set of 3 + Run of 4
• 3 Hand Transfer Merkins
• 4 Out-and-Back Steering Wheel Carry
Phase 3 – 1 Set of 4 + Run of 4
• 4 Snatches (each arm)
• 4 Reverse Lunges (each leg)
• 4 Out-and-Back Zombie Carry
Phase 4 – Run of 7
• 7 Out-and-Back Suitcase Carry
Phase 5 – Run of 8
• 8 Out-and-Back Front Rack Carry
Phase 6 – Run of 9
• 9 Out-and-Back Waiter's Carry
Phase 7 – 2 Sets of 4
• 4 Thrusters
• 4 Burpees
• Repeat
Phase 8 – 7 of One Kind
• 7 Left Arm Curl
• 7 Right Arm Curl
• 7 Lower Bicep Curl
• 7 Upper Bicep Curl
• 7 Full Curl
• 7 Triceps Extension
• 7 Skull Crushers
Phase 9 – 1 Set of 5 + 1 Set of 2
• 5 High Pulls (each arm)
• 2 Turkish Get-Ups (each side)
Phase 10 – 1 Set of 5 + 1 Set of 3
• 5 Clean & Press (each arm)
• 3 Burpee + Clean & Press (alternate arms)
MARY: stretching
ANNOUNCEMENTS:
COT:
