Backblast! 7 Years and counting
AO: Steel Sanctuary
Q: Green Thumb (Ray Perry)
PAX: Spit Valve (Geoff), Jay Z (Shawn Carter), Homer (Scott Neuweg), Land O’ Lakes, Penguin (Dylan Warner), Honorable Mention (Matt Ribbens), Big Cat (F3 Charleston), Storm Chaser (Eric Murray)
FNGs: 1 Storm Chaser (Eric Murray)
Count: 9
8 PAX helped GT ring in 7 years of the gloom
WARMUP: SSH, Imperial Walkers, Hillbillies, Good Mornings, Sir Fazios, & Micheal Phelps
THE THANG:
Circuit 1 — 15 reps each, 3 sets
- KB Swing
- KB Clean & Press (alternate arms) × 8 each side
- KB Goblet Squat to Curl
Circuit 2 — 12 reps, 3 sets
- KB Row × 6 each side
- KB Thruster
- KB American Hammer L/R = 1
Circuit 3 — AMRAP 45 sec, rest 15 each exercise, repeat
- Deadlift
- Gravedigger Halo
- Tri Extentions
- Calf raises
Mary
- KB LSF
- WW III
- Plank Hold 10 sec count from each PAX
ANNOUNCEMENTS:
Deacon this Saturday.
Q sheets open next 3 weeks on Wed
COT: