Backblast! Stairs at The Armory
DATE: 2026-07-01
AO: The Armory
Q: Boone’s Farm (Chris),
PAX: Boone’s Farm (Chris) Sajak Melamine (Chad) Loose Change , Wiz, Scrooge, Chicken Fried
FNGs: None
COUNT: 7
WARMUP:
ssh, gm, tie fighter, piano man, imperial walkers
THE THANG:
3 up and down the stairs after each exercise
40 stagger stance pogo (slight jump on toes entire time)
40 Freddy Mercury l/r=1
20 each leg lunge to high knee
40 merkins
40 American hammer l/r=1
Colt 45 squats
at rock pile
Curl 21s
40 overhead press
40 bent over rows
21 ww3
40 tricep ext
Curl 21s
7s on the hill
Burpees & Lt dans
MARY: 20 second plank
ANNOUNCEMENTS:
1. 4th of July Convergence at Back to School – Saturday, July 04 – 0700
2. F3 NE Wake Anniversary at Outbreak – Saturday, August 01 – 0700
3. The Deacon – Saturday, September 19 – 0630
COT:
