Backblast! Steel Sanctuary
DATE: 2026-04-01
AO: Steel Sanctuary
Q: Green Thumb (Ray Perry),
PAX: Green Thumb (Ray Perry) Gilmore (Jim T) Counterfeit (John Kinneer) Chet Ripley (Elton Smith) Squeaks (Neal Gallagher) Matt (Squirmy) Deep Dish (Jeff Beryt) Crash Course (Robert Peters) Boone (Brian McMullen) Char-Grill (Pavlo)
FNGs: None
COUNT: 9
Warmup: SSH, Imperial Walkers, Micheal Phelps, Overhead Claps, Good Mornings, Mountain Climbers, & Merkins
Thing 1: 10 reps of each (per side). Complete each exercise in sequence, then 1 minute rest.
Kettle Swings
Cleans
Marches
Rows
Halos
Repeat for 3 sets
Thing 2: 10 reps of each variation
Goblet Squats: Wide, Normal, Narrow
Merkins: Crossovers, Narrow (hands on kettlebell), Carolina Dry Dock (hands on kettlebell)
Rotating Lunges: Lunge while twisting with Kettlebell (gravedigger movement)
Repeat for 2 sets
Thing 3: AMRAP (45 seconds reps, 15 sec rest)
Pass through lunges
Squat thrusters
Single Leg Deadlifts (one leg)
Single Leg Deadlifts (other leg)
Curls
Tri-Extensions
Announcements:
April 10 Friday Night on White (pre-game at Melamine’s new place)
April 11 Brew Ruck
April 17 Fellowship Luncheon (location TBD)
April 18 Forest Fest Exhibit
April 25 Neighbor to Neighbor Community Volunteer Event
COT:
Prayers for Rio’s mom, Squirmy’s Grandmother, and Chet’s wife (Penny)
