Backblast! Bandwidth – Chest and Shoulder
DATE: 2026-10-13
AO: Bandwidth
Q: Thingamabob (Ariel),
PAX: Thingamabob (Ariel) Rio (Andrew DiGiovanni) Natural Selection (Ray Darwin) Deductible(Jordan) Dumbledore (Dave Monaco) F3 Poncharello (Aaron Denn) Jingle Papi (Isaias Brito) Spit Valve – Nantan (Geoff) Rosco P (Rich O'Donnell) Elton (Tim) Griswold Indigenous (Noah FitzGerald) Curves (Aaron Stork)
FNGs: None
COUNT: 14
WARMUP: SSH, Hillbillies, Deep Squats to Merkins, Imperial Walkers, Good Mornings
THE THANG:
Reps
8, 10, 12, 15 Over Head Press
8, 10, 12, 15 Merkins
8, 10, 12, 15 Front Lift
Coupon carry lap
AMRAP 30 Sec Work/30 Sec rest x 4
30 / 30
Merkins
Chest Press
Merkins
Chest Press
30 / 30
Upright Pull
Front lift
Upright Pull
Front lift
30 / 30
Dry Docks
Over Head Press
Dry Docks
Over Head Press
30 / 30
Swings
Derkins
Swings
Derkins
Coupon carry back to hide spot
MARY: Pray for us!
ANNOUNCEMENTS: Lunch this Friday, Town Hall Burgers in Wakefield at 11:30ish, Maria and Tendinitis’ 1890 to 1910s Gilded Era event this Friday evening starting at 7pm (provide support if able), Roadside Cleanup this Saturday after coffeeteria at Drayton Reserve Pool near 4312 Green Drake Dr, Wake Forest, Friendsgiving November 7th at Paranoid’s home at 6001 Lockhurst Dr, Wake Forest NC., Spitvalve’s performance “It’s beginning to look a lot like Christmas with the Raleigh Community Orchestra on November 14th at Sanderson High School.
COT: Praise be to God for the F3 fellowship and Rosco's friend Anthony being able to celebrate 30th Anniversary. Prayers for Anthony, Jane and Erin (Tubetop's M).
