Backblast! Steel Sanctuary – Friday
DATE: 2026-05-08
AO: Steel Sanctuary
Q: Thingamabob (Ariel),
PAX: Menthol – Weasel Shaker (Joel Cade) F3 Poncharello (Aaron Denn) Green Thumb (Ray Perry) Spit Valve – Nantan (Geoff) Thingamabob (Ariel) Gilmore (Jim T) Matt (Squirmy)
FNGs: None
COUNT: 7
WARMUP: usually suspects
THE THANG:
2 x 10 reps each of the following exercises with a briefcase carry in between:
Exercises
Halo (L)
Halo (R)
Uneven Merkins (L)
Uneven Merkins (R)
Press (L)
Press (R)
Single Hand Swing (L)
Single Hand Swing (R)
Tricep Extension (C)
Dead Stop Swing (C)
Tricep Extension (C)
Dead Stop Swing (C)
Curls (C)
Curls (C)
Gun Slinger (L)
Gun Slinger (R)
Goblet Squat (C)
Goblet Squat (C)
Squat To Press (L)
Squat To Press (R)
Skull Crusher (C) Legs 6 inches
Skull Crusher (C) Legs 6 inches
Dead Lift (L)
Dead LIft (R)
Single Arm Row (L)
Single Arm Row (R)
Swing to Squat (C)
Swing to Squat (C)
Dead Lift to Up Right Row (C)
Dead Lift to Up Right Row (C)
MARY: Pray for us
ANNOUNCEMENTS:
COT:
