Backblast! Steel Sanctuary
DATE: 2026-10-14
AO: Steel Sanctuary
Q: Squirmy,
PAX: Squirmy Gilmore (Jim T) Spit Valve – Nantan (Geoff) Tendinitis (Ilia Kolosov)
FNGs:
COUNT: 4
WARMUP:
SSH
Good mornings
Sir Fazio arm circles
Imperial walkers
TN rocking chair
THE THANG:
AMRAP 1 min each exercise with 15 sec break
Circuit 1 – Upper Body (2 Rounds)
– Left/Right Rows
– Shrugs
– Left/Right Floor Press
– Overhead Press
– Halos
– Plank Merkins Kettlebell Pull-Throughs
Farmer Carry lap
Circuit 2 – Arms & Core (2 Rounds)
– Single-Arm Curls
– 3x Curls
– Side Bends
– Triceps Extensions
– American Hammers
– Flutter Kicks
Farmer carry lap
MARY: stretching
ANNOUNCEMENTS:
COT: