Backblast! 30 Rock

AO: Edm
Q: Trey Fussell (Bill Nye)
PAX: Josh Burton (jingle), Isuzu (Seth), Deductible(Jordan) , Jay Z – Shawn Carter, Billy Goat, Flush (Clay Campbell), Will Ashby (Magic Spray)
FNGs: None
Count: 8

WARMUP:
SSH
Good Morning 
Sir Fazio 
Willy Mays Hayes
Imperial Walkers
Stretch for a minute

THE THANG:
Mosey to blocks
Face down the length of the dam
30 Erkins 
30 sec sprint – mosey back
30 Kettlebell swing
30 sec sprint – mosey back
30 Squats
30 sec sprint – mosey back
30 Curls
30 sec sprint – mosey back
30 Bent over rows
30 sec sprint – mosey back
30 Heavy Hammers (SC)
30 sec sprint – mosey back

Mosey to pier
30 Bulgarian split squats (15 each leg)
30 Erkins
30 Dips
30 Foot release squat

MARY:
No time

ANNOUNCEMENTS:
Deacon shirts and region shirts now on sale at F3 nation website, BuyLo Beatdown is this weekend– sign up if you’re going, practice Deacon runs each Sunday at 7 starting at Agoge, sign up for the Deacon (September 21)

COT:
Deductible’s friends Matt and Melinda are getting married and she deals with severe migraines. 
Peace in Ukraine