Backblast! Steel Sanctuary
DATE: 2026-10-07
AO: Steel Sanctuary
Q: Counterfeit (John Kinneer),
PAX: Counterfeit (John Kinneer) Squirmy Boone (Brian McMullen) Gilmore (Jim T) Green Thumb (Ray Perry) , Squeaks
FNGs: None
COUNT: 6
WARMUP: the usual suspects
THE THANG:
PAX circled up and started with the first movement at 60 seconds each, followed by a 15 second introduction to the next movement and rest. PAX then rotated left for each movement sharing each other’s kettle bells.
- Cleans
- Squat to alternate lunges
- Single arm to 2 hand rows
- Diamond merkins
- Halos
- Pullovers
- Single arm overhead press /right arm
- Single arm overhead press /left arm
- Curls
- Tri extensions
- Chest press to twist
- Alternating RDL
- Kneeling wood chop / right
- Kneeling wood chop / left
- KB side bends / right
- KB side bends / left
- KB squat and press
- Goblet squats
- Suitcase march
- Around the world rack (up diagonally)
- Swing to lunge
- Thrusters
- Windmills (hold kb straight up above head and touch toe with other hand continuously alternating- alternate hands on your own)
- Horizontal KB Swings
- Kickstand squat
MARY:
ANNOUNCEMENTS: spit Valve‘s concert, roadside trash pick up October 17, next lunch at town hall burger, social
COT: prayers for: squeak’s brother, tube tops wide, Jay Z neighbor, Counterfeit coworker.
