Backblast! Birthday Q

AO: Boiler Room
Q: Control Rod (Robb Dussault)
PAX: Control Rod (Robb Dussault), EKG (Lee White), Deep Dish (Jeff Beryt), Little Dinghy (Jim Amy), Rio (Andrew DiGiovanni), ransomware (Andrei)
FNGs: None
Count: 6

WARMUP:

• 20 SSH
• 20 Mountain Climbers
• 20 Imperial Walkers
• 5 good mornings

THE THANG:
7 stations, 90 seconds at each station, 30 second break between. At the end of each ‘round’ of stations, 90 seconds of dealer’s choice core. The 7 stations:
1.) Overhead Block Stack Relay
2.) Roman DEEP Dead Lift with row
3.) Squat to overhead lift
4.) Tricep Chair Dip
5.) Jump Rope
6.) Agility ladder/Jump Squats
7.) Mosey around the parking lot
Completed about 2.5 rounds before COT time.
ANNOUNCEMENTS:
Jay-Z’s Festival of Lights, Dec 6 5pm till 10pm at Hillridge Farms; EKG’s birthday coming up. Dirty Santa, Dec 13 at Knightdale station park (The FARM is closed that day). Dec 19 lunch at Thingamabob’s.
COT:
Rucker Chicken Hawk Foster placement Colton; reports of loved ones with Cancer… Chicken Hawk: Rocco; RoscoP: Anthony, Rob, Ant Jane. Squeaks, Paranoid have suffered deaths in family.