Backblast by Gilmore (Jim T) on 02/14/2025

Backblast! F3 Heart On

AO: Steel Sanctuary
Q: Gilmore (Jim T)
PAX: Chet Ripley (Elton Smith), Money Pit (Blake Anderson), Uggs (Brandon Bitner), Matt (Squirmy), Gilmore (Jim T), Indy
FNGs: 1 Indy
Count: 6

WARMUP: Following good mornings, Sir Fazios, Imperial Walkers, and Willie Mays Hayes we proceeded to get our “Heart On”.
THE THANG: PAX were instructed to complete 9 stations. We completed 4 rounds with reps of 10, 20, 15 while being entertained by 80s rock ballads. Not all PAX were in love with the music, well except Uggs and me!
Stations:

  1. Kettlebell Swings (each arm=1)
  2. World War III
  3. Goblet Squats to Overhead Press
  4. Bent-Over Rows (each side=1)
  5. Single Leg Deadlift (each side=1)
  6. Deadlifts to Upright Row
  7. Figure 8 (each move=1)
  8. American Hammer (each side=1)
  9. Kettlebell Snatch (each side=1)


ANNOUNCEMENTS: Roadside clean-up, Mar 8; Pot of Gold and Convergence in Knightdale and Dancing with M’s, Mar 15; Brother’s Keeper Convergence, Floppy 13 Year Anniversary Q at Pullen Park, April 5.
COT: Lucky, other PAX injuries.

F3 Heart On