Backblast! Lightweight Core & Back

AO: Steel Sanctuary
Q: Papi (Isaias Brito)
PAX: F3 Poncharello (Aaron Denn), Boone’s Farm (Chris), Gilmore (Jim T), Matt (Squirmy), Spit Valve (Geoff), Rosco P (Rich O’Donnell), Money Pit (Blake Anderson), Flush (Clay Campbell), Deductible(Jordan) , Squeaks (Neal)
FNGs: None
Count: 11

WARMUP:
– SSH
– Good Morning (Heavy)
– Helicopter
– Imperial Walker (Heavy)
– Cirfazio Arm Circle
– Windmill (Heavy)

THE THANG:

1ST SET: 3X descendent reps. 15. 10, 5

– Side Pull (each side)
– Side to side (2 count)
– Wood chopper across (each side)
– Infinite figure close grip (2 count)
– Suitcase swing single arm (each side)
– Front side to side to clean (each side)
– Suitcase swing both arms (each side)
– Infinite figure wide grip (2 count)

2ND SET: 3X descendent reps. 15, 10, 5

– Upright Pull
– Halos (each side)
– Rotational side lunge with press (each side)
– Kneeling wood chopper (each side)
– Bent over row (each side)

3RD SET: 3X – 21 reps

– Curl superset

MARY:
– WW2 Twist (x10)
– Knees To Chest (x10)

ANNOUNCEMENTS:
Floppy Disk (Tom Neal) 13 F3 anniversary, Raleigh Rumble Convergence, 2nd F Lunch follow by March Madness. Brew-Ruck
COT:
Prayers for Tube Top (Matt Boretti)‘s daughter, Squeaks (Neal)‘s mother, Papi (Isaias Brito)‘s parents safe return