Backblast! Station to Station

AO: Steel Sanctuary
Q: Homer (Scott Neuweg)
PAX: BTS Bales, Homer (Scott Neuweg), Rosco P (Rich O’Donnell), Matt (Squirmy), Spit Valve (Geoff), Gilmore (Jim T), Turnover (Brandon Carter), Chet Ripley (Elton Smith)
FNGs: None
Count: 8

WARMUP: SSH, IW, HB, WMH, Downward Dog, Merkins, Sir Fazios.

THE THANG: Suitcase carry KB (or whatever kind of carry PAX chose) to each station for the following exercises for 20 minutes.

Station 1: 15 goblet squats
Station 2: 15 swings
Station 3: 15 high pulls
Station 4: 15 pull throughs
Station 5: 15 American hammers

Weighted wall sit 1 min

Repeat once 20 minutes was up.

Another 20 minutes until time was up, with different exercises.

Station 1: 15 Curls
Station 2: 15 Halos
Station 3: 15 skull crushers
Station 4: 15 figure 8’s
Station 5: 15 flutters

Weighted wall sit 1 min

MARY: None

ANNOUNCEMENTS: Convergence at Quarantine on New Year’s Day (bring kettlebells if you have them), 2nd F on January 10, Ballroom dancing on January 11 (RSVP to Tendinitis), and sign up to Q in 2025!!!

COT: Prayers for Papi’s hamstring, Rosco P’s friend battling illness, Everyone traveling over the holidays.