Backblast! KB Tabata
DATE: 2026-09-02
AO: Steel Sanctuary
Q: Squirmy,
PAX: Squirmy Gilmore (Jim T) Papi (Isaias Brito) Squeaks (Neal Gallagher) Spit Valve – Nantan (Geoff) Boone (Brian McMullen) Tendinitis (Ilia Kolosov) Deep Dish (Jeff Beryt) Cheese Curd Skynyrd ( Neil Young)
FNGs:
COUNT: 10
WARMUP:
SSH
Imperial walkers
Hillbilly
Good morning
Squats
THE THANG:
4 Corners KB Circuit – 1 min work / 30 sec travel (increased to 45 sec)
Station 1
Odd: KB Curls
Even: Overhead Triceps Extensions
Station 2
Odd: Goblet Squats
Even: KB Reverse Lunges
Station 3
Odd: KB Merkins
Even: KB Overhead Press
Station 4
Odd: KB Swings
Even: KB Deadlifts high pull
Travel:
1→2 steering wheel carry
2→3 Duck Walk
3→4 Rifle Carry
4→1 Lunge Walk
6 total laps, alternating odd/even exercises each lap.
MARY: stretching
ANNOUNCEMENTS:
Iron pax starting tomorrow
9/11 stair climb at wake tech N, all site other than Quarantine closed
Deacon
COT: Those looking for jobs (Green Thumb and Sajak)