Backblast! Coupons and Running at Armory
AO: Armory
Q: Wicket (Pranav)
PAX: Icebox (Matt Mobley), Boone’s Farm (Chris), Jiffy pop (Prabhu), Counterfeit (John Kinneer), Tylenol (Carlos Guerra), Sound machine (Brandon), Homer (Scott Neuweg), Wicket (Pranav)
FNGs: None
Count: 8
National Third Shift Workers Day – Saluting the grinders while we sleep.
WARMUP:
20 Side Straddle Hops
- 15 Windmills
- 15 Imperial Walkers
- 10 Arm Circles Forward / 10 Backward
- Mosey: 2 Home Runs to the backfield and back
THE THANG:
Part 1: Circuit AMRAP
- 10 Block Thrusters (squat + overhead press)
- 10 Block Curls
- 10 Block Deadlifts
- 10 Blockees (burpee + block press)
- Shoulder Carry Block – 100 ft (away from main station)
- Run back to main station with block
Part 2: Partner Grinder
Partner 1 runs a lap while Partner 2 does reps. Switch until complete:
- 50 Block Merkins (hands on block)
- 75 Goblet Squats (with block)
- 100 LBCs (no block)
- 50 Step-Back Lunges (25 each leg)
Part 3: Finisher
- Start with 10 Block Derkins (feet on block) + 1 Lunge per leg
- Run 30 yards
- Each round, swap reps (9/2, 8/3…)
- Finish with 1 Derkin + 10 Lunges
MARY: No time
COT:
ANNOUNCEMENTS:
•Hope & Wine is happening this weekend
•Brew Ruck set for end of the month — mark your calendars and prep your rucks!
•Torches & Tacos this Friday — food, fellowship, and fire. Don’t miss it!
•Join the Farm and help us rally support for Jiffy Pop — let’s show up strong!
Prayer Requests:
• Please pray for Counterfeit’s friend, whose mother has passed away. Let’s lift the family up in comfort and strength during this time of loss.
• Also, prayers for Tylenol as he prepares to place his mother in a care home in Mexico. He’s carrying a lot between work and family and wants the best care for her. May he find peace and clarity in this difficult decision.
Thanks you all to coming out to support my first Q