Backblast! Wednesday Steel Sanctuary Launch

AO: Steel Sanctuary
Q: Gilmore (Jim T)
PAX: Matt (Squirmy), Paranoid (Nick C), Gilmore (Jim T)
FNGs: None
Count: 3

WARMUP: Following a very chilly warm up that involved running a lap just to get the blood flowing.

THANG 1: Did three rounds of suicides that included five reps of 3 different exercises: curls, triceps, and upright rows.

THANG 2: Did a circuit that included three and half loops with different travels and exercises at each corner in the lower parking lot.
Round 1: Single Arm squats (5 each side). Travel was right arm Farmer carry.
Round 2: KB Deadbugs (5, l-r=1). Travel was left arm Farmer carry.
Round 3: KB Swing (x10). Travel was riffle carry.
Round 4: KB Snatch (x5 each corner). Travel was overhead riffle carry. Managed 1/2 lap before heading back to the flag.

ANNOUNCEMENTS/COT:
Dec 7 – Convergence/Dirty Santa, 7A, Knightdale Station Park
Dec 13 – F2 Happy Hour – Blackbird
Dec 20 – F2 Lunch – Dave’s Hot Chicken
Prayers for job searches and those struggling during the holiday season.

Thank you for allowing me to lead.

#ISI