Backblast! Fit Dad Arm Blast
DATE: 2026-11-04
AO: Steel Sanctuary
Q: Green Thumb (Ray Perry),
PAX: Green Thumb (Ray Perry) Squirmy Gilmore (Jim T) Uggs (Brandon Bitner) Boone (Brian McMullen) Squeaks (Neal Gallagher) Spit Valve – Nantan (Geoff) F3 Poncharello (Aaron Denn)
FNGs: None
COUNT: 8
No one signed up so I copied a Fit Dad arm pumping workout at the 11th hour
WARMUP: SSH, Imperial Walkers, Willie Mayes Hayes (the only leg exercise of the day), Sir Fazios, Micheal Phelps
THE THANG: AMRAP with 6 exercises, 30 seconds on, 15 seconds rest, 6 rounds, 30 seconds between rounds.
Exercises
Curls
Inverted bell curls to overhead press
Pullovers
KB Horn Mercans (or PAX choice mercan variation)
Gravediggers (Woodchoppers)
Hip to Halos
Farmers carry KB around the island
MARY: went around the circle with PAX choosing ab exercises
LSF, Homer to Marge, Penguins, LBCs, Rosalitas, Double Tap WWI, Patty Cakes, Side Bends
ANNOUNCEMENTS:
Q sheets are wide open (everywhere). Sign up
Nov 7: Friendsgiving. See 2nd F channel or sign up here
Nov 14: Roadside cleanup
Nov 20: Lunch at Mezcalitos (Rolesville)
Nov 21: Oakwood 24
COT: Erin Baretti’s continued healing, PAX on the IR, Job searches, Squirmy’s travel.
