Backblast! Steel Sanctuary
DATE: 2026-03-04
AO: Steel Sanctuary
Q: Matt (Squirmy),
PAX: Matt (Squirmy) Green Thumb (Ray Perry) Char-Grill (Pavlo) Uggs (Brandon Bitner) Squeaks (Neal Gallagher) Skynyrd ( Neil Young) Gilmore (Jim T) Billy Goat Spit Valve – Nantan (Geoff) Honorable Mention (Matt Ribbens)
FNGs:
COUNT: 10
WARMUP:
SSH
Hillbilly
Imperial walkers
Sir fazios
Squats
THE THANG:
Carries between each, 2 cycles
Circuit 1:
15 swings
15 goblet squats
Merkin on KB, 8 each side
16 KB drag
Circuit 2:
8 ea single leg dead lift
10 ea split squat
10 ea lunges
Circuit 3:
8ea push press
10 ea rows
10 halos
Circuit 4:
15 ea American hammers
8 ea side bend
10 WW2 with press at top
10 dead bugs
MARY:
Stretching
ANNOUNCEMENTS:
Trash pickup Saturday 9:15, need jeans
Convergence 3/14
Spring forward on Sunday
Forest fest 10-2 on 4/14
Raleigh mule on 3/14 followed by pot of gold race followed by fireside chat
Spit Valve concert on Sat at 7pm
3/20 lunch at Waffle House's house
3/13 Bongo Q at boiler room in memory of brother
COT: