Backblast! What better to do at 5:30am?
AO: Steel Sanctuary
Q: Uggs (Brandon Bitner)
PAX: F3 Poncharello (Aaron Denn), fahrenheit , Gilmore (Jim T), Green Thumb (Ray Perry), Matt (Squirmy), Papi (Isaias Brito), Rosco P (Rich O’Donnell), Spit Valve (Geoff), Thingamabob (Ariel)
FNGs: None
Count: 10
WARMUP:
Imperial Walkers
Good Mornings
Sir Fazio
Merkins
Willie Mays Hayes
The Windmill
THE THANG:
Tabata Style Circuits (3)
Repeat each circuit 2x
40sec work w/ 20sec rest, with some surprises!
Circuit 1:
- Deadlift to High Pull
- Goblet Squat
- KB Swing
- Push Press (L/R) – [60sec]
- Plank Drag Thru
Circuit 2:
- Clean & Press – R
- Clean & Press – L
- Reverse Lunge w/pass thru
- Single Arm Row (L/R) [60sec]
- American Hammer
Circuit 3:
- Swing Snatch – R [30sec]
- Swing Snatch – L [30 sec]
- Figure 8 to Hold
- Thrusters
- North to South Plank [60sec]
Finisher:
15 Swings EMOM – 3min
MARY:
ANNOUNCEMENTS:
10/10: Pixels Bar & Arcade – 2nd F: 6-9pm
10/17: Lunch at The Pickled Onion (401 location)
10/25: Fireside + Bourbon – Lucky’s place
11/8: Official Bourbon Share – GreenThumb’s place
COT:
Continued Prayers:
- Anthony (Roscoe’s friend) going thru Chemo
- Tendinitis– recovery
- Oscar Meyer & Family- step father’s passing
Emily& Zach- full term pregnancy
Thing- peace in a stressful work and life season
