Backblast! No Rest for the Wicked

AO: Steel Sanctuary
Q: Paranoid (Nick C)
PAX: Spit Valve (Geoff), Jay Z (Shawn Carter), Menthol (Joel Cade), Deep Dish (Jeff Beryt), Prius (Ryan McCallum), F3 Phunny (Kip Lowery), Mr. Hanky, Matt (Squirmy), Squeaks (Neal Gallagher), Gilmore (Jim T), Land O’ Lakes, Snyder’s
FNGs: None
Count: 13

WARMUP:
400m mosey
Side straddle hop
Squats
Sir Fazio’s Arm Circles
5 inchworms with a Merkin

THE THANG:
4 minutes of Heavy Squats to the sounds of Moby’s Flower
Squat hold on “Bring Sally down”, Rise on “Bring Sally up”

then…
DORA 2min per station while partner performs farmer carry around group + 1 island

• Swings
• American hammers
• Deadlifts with heavy KB, 70 or 50
• Press
• Box step ups with KB
• Snatch or Clean and Jerk – alt hands
• Curls for the girls

MARY:
Arnold Fonda’s (from SC)
On each side x 10

Leg lift
Leg kick
Leg donkey kick
Leg rotation forward
Leg rotation backwards

ANNOUNCEMENTS:

• Shirt order for Deacon. Save on shipping! Deadline is Friday at noon. Reach out to Spit Valve (Geoff) and make sure he acknowledges!
• Remember to /roster in Slack and update info.
• Deep Dish (Jeff Beryt) Steel Sanctuary AO VQ next week, 9/3.
• Jay Z (Shawn Carter) Q at Max Bandwidth tomorrow.

COT:
Praise for Snyder’s job interview that went well yesterday!
Prayers for Jay Z (Shawn Carter) niece Sophia taking her qualifying for marine corp test. (She passed!! )
Oscar Mayer (Shaun Hanna) stepfather still in hospital. Son Adam back in hospital.
Matt (Squirmy) took us out. ()