backblast

Backblast by Spit Valve (Geoff) on 03/19/2024

Backblast! Bandwidth – 1,500 posts, 300 Bandwidths, 100 Qs

AO: Bandwidth
Q: Spit Valve (Geoff)
PAX: Rio (Andrew DiGiovanni), Dumbledore (Dave Monaco), Snickle (Andrew), Ham (Chris Schafer), EKG (Lee White), mjcsev , Kubota (Brandon Long), Money Pit (Blake Anderson), Pawnee, F3 B and E, BTS Bales, Deductible
FNGs: 1 Deductible
Count: 13

WARMUP: SSH, Helicopters, Good Mornings, Moroccan Night Clubs, Proper Form Squats
THE THANG:
Grab a Suck Block (coupon) and head back to the Suck Bricks (concrete benches). Attempt to complete the following circuit three times, which would give a total of 1,500 reps. This was clearly an impossible IronPax-esque goal, so we just pushed ourselves to complete as much as possible.

After every 5 sets, run a quick lap around the middle island and back.

  • 10 Ranger Merkins
  • 10 Mahktar N’Diaye Squats
  • 30 Coupon Curls
  • 30 JLos (single count)
  • 10 Mike Tysons
  • Lap


  • 10 Bicep Merkins (get into Merkin position, but turn your palms as far around as you can so your fingers are facing toward your feet)
  • 20 Bulgarian Split Squats (10 per leg)
  • 30 Coupon Shrugs (1 coupon in each hand)
  • 50 Coupon Heavy Freddies (single count)
  • 30 Coupon Triceps Extensions
  • Lap


  • 10 Coupon Thrusters (squat with a press)
  • 10 Coupon Kettlebell Swings
  • 30 Coupon One-Arm Bent Over Rows (15 per arm)
  • 40 Coupon Low Slow Flutters (single count)
  • 10 Coupon Walkover Merkins (one hand on the coupon, one hand on the ground, switch sides) (each Merkin is one)
  • Lap


  • 20 Coupon Goblet Squats
  • 20 Coupon Overhead Shoulder Taps (single count)
  • 20 Coupon Weighted LBCs (single count)
  • 15 Coupon Blockheads
  • 10 Burpees (no coupon)
  • Lap


  • 10 Alpos (upright row with hands crossed)
  • 30 Vertical Penguins (coupon in right hand with arm hanging down, use opposite oblique to lean to the left and back, switch sides) (15 per side)
  • 15 WWIII Sit-Ups (chest press at the bottom, overhead press at the top)
  • 10 We’re Not Worthies (on your knees, do a front raise with the coupon, keeping your elbows straight)
  • 20 Weighted Lunges (10 per leg)
  • Lap


ANNOUNCEMENTS:

  • F3 March Madness Luncheon at 11:45 am at Real McCoy’s this Friday
  • Bourbon and Basketball at Waffle House’s from 2 pm until TBD

COT:

  • Save travels for Ham and his family as they fly up to NJ this weekend
  • Peat Moss’s family as the grieve the recent loss of both mom and dad
  • My son Benjamin’s depression therapy

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