Backblast! Hit by a bus
AO: Steel Sanctuary
Q: Boone’s Farm (Chris)
PAX: ransomware (Andrei), Gilmore (Jim T), Squeaks (Neal Gallagher), Matt (Squirmy), Rosco P (Rich O’Donnell), Spit Valve – Nantan (Geoff)
FNGs: None
Count: 7
WARMUP: ssh, gm, windmill, imperial walker, hillbillies, piano man. Mosey around loop
THE THANG:
Corners:
- 30 of each: Tricep Ext & KB swing
- 30 of each: Overhead press & Curls
- 30 of each: Squat & Deadlift
- 10 each direction: Halo & Bus Driver
When moseying between stations stop at flag. One side 5 burpees and other side 5 LT Dans
Complete 2 times
Peoples chair with 50lb kettlebell passing back and forth twice.
Relay race. Partner plank holds while other does loop then switch. First team to complete 4 times wins coffee. Congrats ransomware (Andrei) & Rosco P (Rich O’Donnell)
MARY:
Ww2, low slow flutters, side bends
ANNOUNCEMENTS:
COT:
Roscoe P friends and family w/cancer, everyone with the storm to stay safe and warm, pax looking for jobs
