Backblast! Steel Sanctuary
DATE: 2026-08-07
AO: Steel Sanctuary
Q: Rio (Andrew DiGiovanni),
PAX: Rosco P (Rich O'Donnell) Rio (Andrew DiGiovanni) Dumbledore (Dave Monaco) Squeaks (Neal Gallagher) Gilmore (Jim T) Boone (Brian McMullen) Spit Valve – Nantan (Geoff) Skynyrd ( Neil Young) Squirmy Money Pit – Q Source (Blake Anderson)
FNGs: None
COUNT: 10
WARMUP: Q #144: Standard Rio
THE THANG: For my Bells VQ, I wanted to make sure I pushed pace and kept heart rate up. I hope we achieve that by completing 751 reps.
Put together a “Rock The Bells” playlist that can use some work, but ended perfectly at the 45 minute mark with “The Final Bell” by Bill Conti from the Rocky soundtrack.
The travel pattern was designed like a figure 8.
The idea was to do the 200 Bell super set in the middle, then wander off by various MOD to travel, including walk while doing curls, rifle carry, slow mosey, lunge walk, and bear crawl.
These were the reps
20 Calf Raises
20 Lunges (10ea Side)
20 Heavy Squats
20 Dead Lifts
20 Kettle Swings
20 Heavy LBC’s (IC)
20 Side Bends (10 Ea Side)
20 Bent Rows
20 Overhead Press
20 Triceps Exts
25 Mountain Climbers (IC)
26 Shakeria’s
25 Merkins
25 Monkey Humpers
25 Plank Jacks (IC)
10 Reverse Lunge-Kettle lift
ANNOUNCEMENTS: BiLo’s Bruh Beatdown tonight!
COT: prayers for Anthony to continue to stay on top of his pancreatic cancer battle.
Pray that my mom experiences a successful radiation program.
Help the job seekers find work.
Bless and watch over all the Pax
