Backblast! Steel Sanctuary
DATE: 2026-05-29
AO: Steel Sanctuary
Q: Isuzu (Seth),
PAX: Rosco P (Rich O'Donnell) Char-Grill (Pavlo) Matt (Squirmy) Uggs (Brandon Bitner) Waffle House (Denny DeVoe) Green Thumb (Ray Perry) Papi (Isaias Brito) Spit Valve – Nantan (Geoff) Oscar Mayer (Shaun Hanna) Honorable Mention (Matt Ribbens) Thingamabob (Ariel)
FNGs: None
COUNT: 12
WARMUP:
- 15- side straddle hop 15
- 10- Imperial walkers 10
- 10 – Sir fazio
- 5 – good mornings
- Neck stretches
- 10 – merkins
THE THANG:
Sevens:
- Deadlifts
- Merkin
Kettlebell Race Around the Track for the Starbucks 2.5. Winner wins the trophy and Starbucks gift card
Start/Cone 1:
16 – Crossover Merkins
16 – Uneven Merkins (8 on each side)
Cone 2
16 – Front Lunge with Overhead Press (8 on each leg)
15 – Tricep Extensions
Cone 3
15 – Goblet Squats
15 – Kettlebell Swings
Cone 4
15- WW2
20 – LBC’s
Cone 5
15 – Regular Curls
15 – Sumo Squat Hold to Curl
Cone 6
16 – Bent Over Rows (8 on each side)
15 – American Hammer (L/R) = 1
Congratulations to Char-Grill for winning to Race!
MARY: None
ANNOUNCEMENTS:
- Burpee golf Monday
- Flag change at EDM on Monday
- Spit valve and agoge Anniversary on Monday
- Get canned protein to next workout for spam jam next Saturday. Bring can to any workout and give to Q.
- Billy goat moving next Saturday please come help him.
COT:
- Papi – prayers for a good marriage retreat this weekend
- Rosco P – daughter moving to Colorado this weekend prayers for safe travels
- Squirmy- daughter’s sick prayers to get help her get better.
- Char-Grill End of school year pray for kids to have a good summer
