Backblast! Welcome to 20-25

AO: Steel Sanctuary
Q: Turnover (Brandon Carter)
PAX: Papi (Isaias Brito), Turnover (Brandon Carter), Spit Valve (Geoff), Gilmore (Jim T), Matt (Squirmy), Globetrotter (Sean Smith), Rosco P (Rich O’Donnell), Tomahawk (Leo Brito Serafio), Rupert
FNGs: None
Count: 9

WARMUP:
Warm Up:
20 SSH (in cadence)
20 Merkins
20 Sir Fazio – front, back (in cadence)
20 WW2
20 seconds stretching

THE THANG:
Round 1 – Mosey one lap
20 Goblet Squats
20 Split Stance Row (10 each arm)
20 Lunges (10 each leg)
20 Overhead Shoulder Press (10 each arm)
20 curls – both arms together

Round 2 – Mosey one lap
20 hip circles (around the body)
20 halos
20 figure eight – through the legs
20 Push-Press
20 American Hammers

Round 3 – 10 Burpees
20 Sit-up to Press-up
20 Triceps Press – from knees
20 Swings
20 Calf Raises
20 Split Squats

Round 4 – Mosey one lap
20 Chest Press
20 Homer to Marge
20 Superman
20 one-legged deadlift
20 Bent over row

Round 5 – Traveling Laps
20 second suitcase carry R
20 second suitcase carry L
20 second overhead shoulder R
20 second overhead shoulder L
20 second farmers carry

MARY:
Box cutters
WWI
Low slow flutters

ANNOUNCEMENTS:
Happy Hour with M’s 1/10 Heritage Wine
Dancing with M’s 1/11

COT:
Praise for Rupert’s buddy returning from Iraq
Praise Spit Valve dad is 80
Praise Floppy’s wife results
Prayer for Roscoe friend healing
Prayer those impacted by tragic events this week
Prayer for healing