Backblast! Intense Warmup

AO: Steel Sanctuary
Q: Papi (Isaias Brito)
PAX: Counterfeit (John Kinneer), Dowry (Derrick Wolfe), Gilmore (Jim T), Pawnee, Rosco P (Rich O’Donnell), Oscar Mayer (Shaun Hanna), Tube Top (Matt Boretti), Homer (Scott Neuweg), Matt (Squirmy), Tomahawk
FNGs: None
Count: 11

WARMUP:
– SSH IC (x20)
– Hillbillies IC (x10)
– Squat Knee IC (x10)
– Side Squat IC (x10)
– Good Morning IC (x7)
THE THANG: 1st SET 20 reps. 2nd SET 15 reps.
1st SET(x2):
– Squat Hold Curls (x20)
– Merkin Row (x20)
– Halos (x20)
– Triceps Extension (x20)
– Plank Hold For The 6
2nd SET (x2):
– Lunge Pass (x20)
– Plank Row (x20)
– Curls (x20)
– Front Circle (x20)
– Deadlift (x20)
– Plank Hold For The 6
3rd SET (x2):
– Thruster (x20)
– Ribbons (x20)
– Bell Touch Merkins (x20)
– Figure 8 Squat (x20)
– Calf Raises (x20)
– Plank Hold For The 6
4th SET (x1):
– Weighted Wall Sit (10 Count)
– Upright Pull (x20)
MARY:
– WW2 Twist (x20)
– Side Bend (x20)
– Body Circle (x20)
– Knees To Chest (x20)
– Weighted Glute Bridges (x20)
– Box Cutters IC (x20)
– Weighted LBC IC (x15)
ANNOUNCEMENTS:

• Lunch today at Alpaca
• Deacon tomorrow
• Gilmore’s fundraising, link on Facebook

COT:

• Prayers: Oscar Mayer’s father in law, My good friend Yvette’s soul and her family, Ham’s wife,
• Praises: Goose’s good news about injury and recovery