Backblast! Complex Curicuit
AO: Steel Sanctuary
Q: Green Thumb (Ray Perry)
PAX: Mr. Hanky, Homer (Scott Neuweg), Ascot, Honorable Mention (Matt Ribbens), Spit Valve (Geoff), Deep Dish (Jeff Beryt), Matt (Squirmy), Thingamabob (Ariel), Gilmore (Jim T), Bell Curve (Brian Robinson), Thin Crust
FNGs: None
Count: 12
WARMUP: SSH, Imperial Squat Walkers, Micheal Phelps, Willie Mayes Hayes, Good Mornings.
THE THANG:
PARTNER COMPLEX – “Two Are Better Than One: Iron Complex Edition”
Format: – Partner A performs a full kettlebell complex – Partner B performs bodyweight movement AMRAP until Partner A finishes – Switch roles each round – 3 rounds, 3 minutes each 1-minute rest between rounds
Round 1 – The Grinder
Complex: (Repeat 2x per arm) – 1 KB Clean – 1 Front Squat – 1 Push Press – 1 Reverse Lunge (same side)
Partner B: Plank with Shoulder Taps (AMRAP)
Round 2 – The Gauntlet
Complex: (Repeat 2x alternating sides) – 1 Swing – 1 Snatch – 1 Overhead Squat – 1 Windmill
Partner B: High Knees or Jump Squats (AMRAP)
Round 3 – The Chainbreaker
Complex: (Repeat 2x per arm) – 1 Deadlift – 1 High Pull – 1 Clean – 1 Curl – 1 Overhead Press
Partner B: Mountain Climbers (AMRAP)
GROUP CIRCUIT– “Forged by Fire”
AMRAP each exercise for 45 seconds with 15 seconds to rest/transition. Go through the full circuit twice.
Stations:
1. KB Thrusters
2. Renegade Rows (with or without push-up)
3. KB Swings (Russian or American)
4. Suitcase Carries (cone to cone)
5. Burpees (no KB)
6. KB Deadlift + High Pull 7.
KB Windmill (switch sides halfway)
8. Jump Rope or KB Toe Taps
FINISHER – “The Iron Gauntlet”
Format: EMOM (Every Minute on the Minute) for 3 minutes – Complete the reps below within each minute – Rest with any remaining time before the next round
Each Minute Perform: – 3 KB Clean + Press (each side) – 6 KB Goblet Squats – 9 KB Swings
MARY: LSF & American Hammers
ANNOUNCEMENTS:
Tomorrow Excalibur 10 yr anniversary beatdown
This Friday lunch at Alpaca WF
July 25 – Happy Gilmore 2 watch party, Waffle House’s House
Aug 2 – NE Wake 3 yr Anniversary Convergence – Knightdale Station Park
Aug 15-16 – Bilo’s Bruh Bedrock Beatdown
COT: Prayers for Mr. Hankey leading a mission trip to Western Carolina