Backblast! Birthday Q – 55

AO: Steel Sanctuary
Q: Uggs (Brandon Bitner)
PAX: Matt (Squirmy), Fish Stick (Barret Stauffacher), F3 Poncharello (Aaron Denn), Oscar Mayer (Shaun Hanna), Papi (Isaias Brito), Spit Valve (Geoff), Billy Goat, Char-Grill (Pavlo), Gilmore (Jim T), Shutterfly (Mustafa), Rosco P (Rich O’Donnell), Squeaks (Neal Gallagher)
FNGs: None
Count: 13

WARMUP:

• Imperial Walkers
• Sir Fazio Arm Circles
• The windmill
• Good mornings

THE THANG:
Tabata style – 40 seconds of work followed by 20 seconds of rest: 4 circuits completed twice

Circuit 1:

• Front Swings
• Halos (R/L) – switch midway
• Figure 8’s
• KB Good Mornings

Circuit 2:

• Overhead Press (R/L)
• Uneven Merkins (R/L)
• Cossack Squat to Row
• Avalanche

Circuit 3:

• RDL to Upright Row
• Thrusters
• Crush Grip Chest Press
• Homer to Marge

Circuit 4:

• Curl to Press (R/L)
• Gorilla Row
• Squat to Tricep Extension
• Hollow Flutter Kicks

Birthday Burpees – 55

MARY:

• Heavy WWIIs- 10 in cadence
• Heavy LBCs- 10 in cadence
• Have a nice day

ANNOUNCEMENTS:

• Fireside Fellowship: 10/25
• Bourbon share: 11/8

COT:

• Rob and Anthony– battling cancer, chemo treatments
• 10k’s recovery
• Zach & Emily- baby on the way (<10days)