Backblast! Over Easy…

AO: Steel Sanctuary
Q: Papi (Isaias Brito)
PAX: Gilmore (Jim T), Spit Valve (Geoff), Matt (Squirmy), Tomahawk (Leo Brito Serafio), Deductible(Jordan) , F3 Poncharello (Aaron Denn), Uggs (Brandon Bitner)
FNGs: None
Count: 8

WARMUP:
– SSH IC
– Hillbillies IC
– Cirfazio Arm Circle
– Willy May Say IC
– Good Morning IC
THE THANG:
Perform each exercise x2 first time 15 reps each, second time 10 reps each.
1 – 1st SET:
– Squat Hold Curls
– Merkin Row
– Halos
– Triceps Extension
– Farmer’s Carry walk
2 – 2nd SET:
– Lunge Pass (x20)
– Bent Over Row Single Arm
– Front Circle
– Deadlift
– Walk with no weight
3 – 3rd SET:
– Squat Thruster
– Ribbons
– Around Rhe World
– Bell Touch Merkins
– Calf Raises
4 – 4th SET:
– Weighted Wall Sit (10 Count)
– Upright Pull
MARY:
– WW2 Twist (x20)
– Side Bend (x20)
– Knees To Chest (x20)
– Weighted Glute Bridges (x20)
– Box Cutters IC (x20)
ANNOUNCEMENTS:
April 12th Floppy Disk (Tom Neal) F3niversary at Pullen Park. April 19th Brew-Ruck. April 26th Wake Forest Feat
COT:
Praise God for new opportunities. Prayers for PAXs looking for jobs.