Backblast! Fit Dad AMRAP Cycles
DATE: 2026-09-23
AO: Steel Sanctuary
Q: Green Thumb (Ray Perry),
PAX: Green Thumb (Ray Perry) Menthol – Weasel Shaker (Joel Cade) Squeaks (Neal Gallagher) Pierogi
FNGs: None
COUNT: 4
WARMUP: SSH, Imperial Squat Walkers, Sir Fazio, WindMills
THE THANG: PAX completed three cycles of 12 Minute AMRAP exercises. 10 reps of each exercise. Repeat sequence until timer sounds.
Cycle 1
Squat to Curl
Gladiator Deadlifts
Thrusters
Pull-Through Mercans
Sumo Upright Rows
Cycle 2
Rows
Reverse Lunge with Overhead Press
Around the Worlds with Squat
KB Swings
Snatches
Cycle 3
Curl to Over head Press
Chest Press
Standing Pull Overs
KB Mercans
Balistic Rows
MARY: None
ANNOUNCEMENTS:
Roadside clean up Oct 17
Q sheets wide open. Look up Fit Dad on FB or Insta for kettlebell ideas.
COT: Menthols upcoming travel. Ransomeware's pilgrimage. Pierogi's daughter's start of Volleyball. GreenThumbs continued patience and mental health.
