backblast

Backblast by Squeaks (Neal Gallagher) on 10/24/2025

Backblast! Birthday Q – 45 years

AO: Steel Sanctuary
Q: Squeaks (Neal Gallagher)
PAX: Wicket (Pranav), Boone’s Farm (Chris), Boone (Brian McMullen), fahrenheit , Menthol (Joel Cade), Money Pit (Blake Anderson), Pierogi, Squeaks (Neal Gallagher), Papi (Isaias Brito), Oscar Mayer (Shaun Hanna), Matt (Squirmy), Gilmore (Jim T), Rosco P (Rich O’Donnell), Spit Valve (Geoff)
FNGs: None
Count: 14

WARMUP: SSH, Sir Fazio, Imp. Walkers, Mtn. Climbers
THE THANG:
Dora – kettel swings 50

  • Lunges 100
  • Shoulder shrugs 150
  • Avalanche 200

Partner to run around lap the lot and switch up.

Circuit 1: 15 each

  • Curls for girls
  • Tricep ext.
  • Plank pull throughs (10 each side)


Circuit 2: 20 each

  • Cossack Squat row
  • Uneven merkins
  • Halo (20 each direction)


Circuit 3: 25 each

  • LBC
  • Homer to marges
  • Chest press


 AND REPEAT DECENDING BY 5

Birthday Burpees – 45

MARY: Chosen Pax called exercises

ANNOUNCEMENTS:

  • Fireside Fellowship: 10/25

COT:

  • Rosco P – battling cancer, chemo treatments
  • Gilmore 8:00 meeting
  • Menthol with an unexpected job interview
  • Boone – transition to NC and health of MIL

Related