Backblast! Steel Sanctuary
DATE: 2026-07-08
AO: Steel Sanctuary
Q: Boone’s Farm (Chris),
PAX: Gilmore (Jim T) Boone’s Farm (Chris) Spit Valve – Nantan (Geoff) Skynyrd ( Neil Young) Matt (Squirmy) Green Thumb (Ray Perry)
FNGs: None
COUNT: 6
WARMUP: ssh, piano man, gm, sir fazio, halos
THE THANG:
5 stations, ladder rep count rotating through the stations skipping the next for longer movement (order 1,3,5,2,4)
Station 1: Swings – 10,20,30,20,10
Station 2: Tricep Ext – 20,30,40,30,20
Station 3: Goblet Squat – 30,40,50,40,30
Station 4; WW3 – 10,20,30,20,10
Station 5: KB V Ups – 10,20,30,20,10
(Did not finish last round through due to time)
MARY: n/a
ANNOUNCEMENTS:
This Friday FNOW, meet 530 Freddy’s bottle shop
Fellowship lunch at Mission BBQ 11:30 7/17
NEWake anniversary 8/1 at #C0B8TFUCVQW
COT:
