Backblast! The Armory
DATE: 2026-06-17
AO: The Armory
Q: F3 Poncharello (Aaron Denn),
PAX: F3 Poncharello (Aaron Denn) Melamine (Chad) Daniel (8 mile) Doubloon (Matthew Walker) Boone’s Farm (Chris) , Loose Change
FNGs:
COUNT: 6
WARMUP: SSH, Ray Finkels, "Roy" Finkels (to the sides), mountain climbers, and OYO stretch. Indian run to the big lot.
THE THANG: Four Corners – each corner had a series of exercises in ascending manner, 5, 10, and 15 to however many rounds we could fit in time.
Corner 1: Diamond merkin, jump squat, WWII situps, and mountain climbers
Corner 2: Carolina dry docks, prisoner squats, Freddie Mercury
Corner 3: non traveling rock curls, OHP, triceps extension, and bent over row
Corner 4: Standard merkin, sumo squat, American hammer, burpee
We made it through two full rounds, then adjusted our exercises on round 3 to accommodate time, substituting Homer to Marge for burpees
MARY: brief runner's, downward dog, and half pigeon stretches
ANNOUNCEMENTS: Lunch at Wahtaburger on NC98 this Friday, 2.0 friendly Farm on Saturday
COT: prayers for 8 Mile's daughter in NICU, all fathers as we think of them on this coming Sunday