Backblast! AO VQ: The Art of the Steal (or Steel).
DATE: 2026-06-10
AO: Steel Sanctuary
Q: ransomware (Andrei),
PAX: ransomware (Andrei) Matt (Squirmy) Prius – Ruck Q (Ryan McCallum) Spit Valve – Nantan (Geoff) Gilmore (Jim T) Boone (Brian McMullen) Squeaks (Neal Gallagher) BTS (Jeremy Bales) Chet Ripley (Elton Smith) , Horseshoe(Ryan Dagner)
FNGs: None
COUNT: 10
WARMUP:
· 15 SSH (IC)
· 5 Good Mornings (IC)
· 15 Hill Billies (IC)
· 10 Windmills (IC)
· 10 Merkins
· 10 Squats (IC)
THE THANG:
Stole Gilmore (Jim T)'s November Q.
Beginning with station 1, do the first workout and then travel to the next station (alternating between rifle and suitcase carry) and repeat until you did all three exercises.
Station 1
· Single Arm Row (x10 each)
· Single Arm Overheard Press (x10 each)
· Clean to Press (x10 each)
Station 2
· Kettlebell Press (x20)
· Kettlebell Merkin (x10 each side)
· Kettlebell Skull Crusher (x20)
Station 3
· Deadlift (x20)
· Kettlebell Good Morning (x20)
· Goblet Squat (x20)
Station 4
· Single Arm Front Squat (x10 each)
· Single Leg Deadlift (x10 each)
· Shrug (x10 each)
Station 5
· Figure 8 (x10 each direction)
· Halo (x10 each direction)
· Around the World (x10 each direction)
Station 6
· Kettlebell Swing (x20)
· Kettlebell Pulls (x20)
· Snatch (x10 each arm)
Station 7
· Triceps Extension (x20)
· Biceps (x20)
· Overhead Press (x20)
With time to spare, revisited stations 1 & 2.
MARY:
10 Homer-To-MArge's (IC)
ANNOUNCEMENTS:
4th of July Convergence, August 1st region anniversary, FNOW, luncheon at Whattaburger.
COT:
Boone (Brian McMullen) took us out. Prayers for all healthy and sick, employed and seeking.
