Backblast! Pick a Circuit, Any Circuit
DATE: 2026-10-09
AO: Steel Sanctuary
Q: Green Thumb (Ray Perry),
PAX: Green Thumb (Ray Perry) Squirmy Spit Valve – Nantan (Geoff) Gilmore (Jim T) Boone (Brian McMullen) Money Pit – Q Source (Blake Anderson)
FNGs: None
COUNT: 3
WARMUP: SSH, Imperial Walkers, Windmills, Good Mornings, Mountain Climbers, Mercans
THE THANG: Pax completes two circuits of 5 exercises. Each circuit was 14 minutes AMRAP. 10 reps of each exercise then repeat until 14 minute timer.
Circuit 1
Rows
Reverse Lunge w/ OH Press
Around the Worlds with Squat
KB Swings
Snatches
Circuit 2
Squat to Curl
Gladiator Deadlifts
Thrusters
Pull-Through Mercans
Sumo Upright Rows
MARY: 5 Minute AMRAP. 10 reps of each exercise, rinse repeat
Circuit (Core):
Pullovers to Knees
Around the Worlds*
Kneeling Grave Digger
Halos
Marches*
*EC movement
ANNOUNCEMENTS:
Oct 16: Lunch at Townhall Burger
Oct 17: Roadside Cleanup
Oct 24: Brew Ruck
Nov 7: Friendsgiving (See 2nd F channel for details)
Q's are wide open all over the Region. We are peer led in ROTATING fashion. Time to sign up if you haven't Q'd or Q'd in a while.
COT:
