Backblast! Heavy Metal Motorhead

AO: Steel Sanctuary
Q: Homer (Scott Neuweg)
PAX: Matt (Squirmy), Flush (Clay Campbell), Turnover (Brandon Carter), Homer (Scott Neuweg), Honorable Mention (Matt Ribbens), Oscar Mayer (Shaun Hanna), Papi (Isaias Brito), Spit Valve (Geoff), Tomahawk, Rorshach
FNGs: None
Count: 10

WARMUP: SSH, Windmills, Imperial Walkers, Sir Fazios, Merkins, Mountain Climbers

THE THANG: 1) 5 Rounds of following exercises…

-20 Single Leg Romanian Deadlifts
-Single Arm Overhead Carry (R then L)
-30 Single Arm Bent Over Rows (15 each arm)
-50 American Hammers (Single Count)
-20 Alternating Clean and Press (Single Count)
-Farmers Carry (R then L)

The Thang: 2) Everyone in a circle drew a random kettlebell card and everyone performed 5 reps of that exercise. It was fun and random! (Thanks to Papi for providing the kettlebell cards!)

MARY: No time left.

ANNOUNCEMENTS: 2nd F opportunity at Zinc House, Tendinitis Ballroom Dance, Adopt a Highway cleanup, and please sign up to Q a workout as there a lot of open spots coming up in the next week or two. Just a friendly reminder, F3 is peer led in a ROTATING fashion!

COT: Prayers for Oscar Meyer’s father in law, Rorschach grandmother who recently passed, everyone in the path of the hurricane and storms, and peace.