Backblast! ICYMI – Welcome to 2025

AO: Steel Sanctuary
Q: Turnover (Brandon Carter)
PAX: Gilmore (Jim T), Menthol (Joel Cade), Bell Curve (Brian Robinson), Jay Z – Shawn Carter, Turnover (Brandon Carter), Chet Ripley (Elton Smith), Billy Goat, Money Pit (Blake Anderson), Deductible(Jordan) , Horseshack
FNGs: None
Count: 10

WARMUP:
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
(Repeat)

20 Slow Curls
20 Slow Tricep Extension

MARY:
LBC
Box cutters

ANNOUNCEMENTS:
Flow February. Donate the feminine hygiene products
Saturday night happy hour
March 22 convergence
May 16-17 Turnover retreat at the lake

COT:
Pray for Lucky’s family
Gilmore’s family