Backblast! Tabata Knows Best- Q#1

AO: Steel Sanctuary
Q: Uggs (Brandon Bitner)
PAX: Boone (Brian McMullen), F3 Poncharello (Aaron Denn), Gilmore (Jim T), Griswold , Honorable Mention (Matt Ribbens), Isuzu (Seth), Menthol – Weasel Shaker (Joel Cade), Spit Valve – Nantan (Geoff), Squeaks (Neal Gallagher)
FNGs: None
Count: 10

WARMUP:
SSH
Sir Fazio
Michael Phelps
Good mornings
Hillbillies

THE THANG:
4 Circuits/ 2 sets each
40sec work, 20 sec rest
30 sec rest between sets

Circuit 1

1. KB Swings
2. Halos
3. Figure 8’s
4. Good Mornings

Circuit 2

1. Overhead Press
2. Uneven Merkins
3. Cossack Squat to Row
4. Avalanche

Circuit 3

1. RDL to upright Row
2. Thrusters
3. CrushGrip Chest Press
4. Homer to Marge

Circuit 4

1. Curl to Press
2. Gorilla Row
3. Squat to Tricep Extension
4. Hollow Flutter Kicks

MARY:
PAX Choice –
Box cutters
Penguins
Aquaman
Dead Bug w/kb
Side bend w/kb 10each side
American Hammers w/kb
WWII
Curls – The Anti-Mary!
Have a nice day

ANNOUNCEMENTS:
Signups still needed for “Night to Shine” – Friday 2/13
Both setup and breakdown slots needed.

Signups open for 2026 Jingle Mingle. Starting in Feb so get Signed up now!

COT:
Prayers for Izuzu’s Grandparents and family as they contend with the onset of dementia
Prayers for Ponch’s uncle