Backblast! Black Friday Special

AO: Steel Sanctuary
Q: Gilmore (Jim T)
PAX: Homer (Scott Neuweg), Uggs (Brandon Bitner), Spit Valve (Geoff), ransomware (Andrei), Sound machine (Brandon), Cheese Curd
FNGs: None
Count: 7

WARMUP: The usual
THE THANG: Beginning with station 1, we did the first workout and then traveled to the next station and repeated until we did all three exercises. With time to spare, we went for one more circuit. PAX took turns selecting from one of the three exercises. Except for ransomware (Andrei) who asked to modify and picked American Hammers. The stations are listed below.
Station 1

• Single Arm Row (x10 each)
• Single Arm Overheard Press (x10 each)
• Clean to Press (x10 each)

Station 2

• Kettlebell Press (x20)
• Kettlebell Merkin (x10 each side)
• Kettlebell Skull Crusher (x20)

Station 3

• Deadlift (x20)
• Kettlebell Good Morning (x20)
• Goblet Squat (x20)

Station 4

• Single Arm Front Squat (x10 each)
• Single Leg Deadlift (x10 each)
• Shrug (x10 each)

Station 5

• Figure 8 (x10 each direction)
• Halo (x10 each direction)
• Around the World (x10 each direction)

Station 6

• Kettlebell Swing (x20)
• Kettlebell Pulls (x20)
• Snatch (x10 each arm)

Station 7

• Tricep Extension (x20)
• Biceps (x20)
• Overhead Press (x20)

ANNOUNCEMENTS: Turkey Bowl, 11/29; Roadside Clean-up and Jay-Z’s Festival of Lights, Dec 6; Dirty Santa, Dec 13.

COT: Prayers for safe travels and praises for all our blessings and that Crash Course has accepted a job offer. Continue prayers for others still seeking employment and for Sound machine (Brandon) sports teams.

Thank you as always for allowing me to lead!