Backblast! Rosco P Heavy Kettles & Metal Music

AO: Steel Sanctuary
Q: Rosco P (Rich O’Donnell)
PAX: Globetrotter (Sean Smith), Rosco P (Rich O’Donnell), Money Pit (Blake Anderson), Char-Grill (Pavlo), Deductible(Jordan) , Honorable Mention (Matt Ribbens), Spit Valve (Geoff), Matt (Squirmy)
FNGs: None
Count: 8

WARMUP: SSH, Champion dance, Imp Sqt wlk, sir fazios, down dog, merkins, cobra, kettle hinge, mosey 1 lap.
THE THANG:
Circuit 1 – Ea ex x 20 reps – deadlift, round the world, kettle clean, lat pullovers, farmer carry 1 lap.

Circuit 2 – Ea ex x 20 reps – goblet squat, kb swings, single arm row, fig 8s, single arm rack carry 1 lap.

Circuit 3 – curtsy lunge, single arm strict press, lunge walk pass thru, goblet curl, single arm rifle carry 1 lap.

Circuit 4 – Ea ex x 20 reps – KB side bends, 2 hand front raise, overhead tricep press, halos, mosey the big lap.

MARY: 20 reps ea – WWIII , American hammer (every left), heavy Homer to Marge, heavy low slow flutters in cadence, LBC’s
ANNOUNCEMENTS: Roadside cleanup Sat 3/8 9:15 Green Drake Dr Wake Forest
Sat 3/15 – convergence @ , Pot of Gold 5k, Dancing w/Ms.
Sat 3/22 – Rumble @ Brothers Keeper in S. Raleigh 7am
Sat – 4/5 Floppy Disc 13 yr anniversary w/o @ Pullen Pk.
COT: prayers for Tube Top daughter surgery, Squeeks mom surgery, Rosco P parents moving, Ham & Katie new addition – daughter Remi.