Backblast! We Miss You Dolly
DATE: 2026-08-26
AO: Steel Sanctuary
Q: Green Thumb (Ray Perry),
PAX: Green Thumb (Ray Perry) Gilmore (Jim T) Papi (Isaias Brito) Skynyrd ( Neil Young) Squeaks (Neal Gallagher) Squirmy Prius – Ruck Q (Ryan McCallum) Spit Valve – Nantan (Geoff) Uggs (Brandon Bitner) Chet Ripley (Elton Smith) Boone (Brian McMullen)
FNGs: None
COUNT: 11
Paid tribute to Dolly Parton with the playlist today.
WARMUP: SSH, Imperial Walkers, Willie Mayes Hayes, Sir Fazios, Mountain Climbers, Mercans
THE THANG: PAX completed as many rounds as possible of each circuit in the time provided. Rest as needed throughout
Circuit 1 (Upper): 15 Minutes – 10 reps each
Curls
Pull Overs
Rows
Overhead Press
KB Mercans
Circuit 2 (Lower): 14 Minutes –
See Saw Lunges (1 forward lunge/ 1 reverse lunge = 1) 5 each side
KB Squats (Jumps) – 10
Lateral Squats – 5 each side
Rotation Thrusters – 5 each side
Circuit 3 (Core): 7 Minutes – 5 each side on reps
Horizontal Swings
Around the Worlds
Kneeling Grave Digger
Halos
ANNOUNCEMENTS:
CPR training this Saturday
Sept 19 The Deacon – Sign up to Q, run, ruck, or volunteer.
Playlist
https://open.spotify.com/playlist/22EplavSD3Bkg4qAp65xTP?si=419eaa26b7284916
