Backblast! #3

AO: Steel Sanctuary
Q: Thingamabob (Ariel)
PAX: Deductible(Jordan) , Matt (Squirmy), Deep Dish (Jeff Beryt), Griswold , Gilmore (Jim T), Spit Valve – Nantan (Geoff), ransomware (Andrei), Chet Ripley (Elton Smith), Menthol – Weasel Shaker (Joel Cade), F3 Laces Out
FNGs: None
Count: 11

WARMUP:
Good Morning
Squad Bender
Hillbillies
Deep Squat
Merkins
Helicopter
Sir Fazio

THE THANG: 30 Rounds TABATA – 40 sec Work – 20 Sec Rest

30 Exercises, not necessarily in this order
Halo (L)
Halo (R)
Uneven Merkins (L)
Uneven Merkins (R)
Press (L)
Press (R)
Single Hand Swing (L)
Single Hand Swing (R)
Tricep Extension (C)
Dead Stop Swing (C)
Tricep Extension (C)
Dead Stop Swing (C)
Curls (C)
Curls (C)
Gun Slinger (L)
Gun Slinger (R)
Goblet Squat (C)
Goblet Squat (C)
Squat To Press (L)
Squat To Press (R)
Skull Crusher (C) Legs 6 inches
Skull Crusher (C) Legs 6 inches
Dead Lift (L)
Dead LIft (R)
Single Arm Row (L)
Single Arm Row (R)
Swing to Squat (C)
Swing to Squat (C)
Dead Lift to Up Right Row (C)
Dead Lift to Up Right Row (C)

1 Lap Briefcase carry

MARY:
Upper body stretches

ANNOUNCEMENTS:
Mezcalito Lunch – Friday 16 Jan 1130

COT: Prayers for Menthol’s Mother in law