Backblast! Steel Sanctuary
DATE: 2026-08-12
AO: Steel Sanctuary
Q: BTS (Jeremy Bales),
PAX: BTS (Jeremy Bales) Rio (Andrew DiGiovanni) Papi (Isaias Brito) Tendinitis (Ilia Kolosov) Gilmore (Jim T) Squirmy ransomware (Andrei) Green Thumb (Ray Perry) Squeaks (Neal Gallagher) Spit Valve – Nantan (Geoff) Uggs (Brandon Bitner) Pierogi Isuzu (Seth) Prius – Ruck Q (Ryan McCallum) SpongeBob (Ryan Richards)
FNGs:
COUNT: 15
Turduckin
WARMUP: low slow kettlebell assisted workout
THE THANG:
Travel to the side of the sanctuary and partnered up.
Deconstructed turkish get ups
- Stage 1 6 in right and 6 in left from on your six to full sitting with kettle bell overhead while partner performs prisoner squats heavy.x2
- Stage 2. 6 right and 6 left moving from full sitting to bridge to half kneeling while partner performs heavy bent over single arm rows.x2
- Stage 3. 6 right and 6 left of moving from half kneel to standing with kb overhead while partner performed heavy wwii.x2
4. R rounds or 3 r/l full turkish get ups while partner repeats the squats, rows, wwii.
MARY: ascending 6 inches over bell to 5 and standing side bends.
ANNOUNCEMENTS: fnow, lunch make sure to hc, deacon shirts in slack today.
COT: silent prayers