Backblast: Pumping Iron
Date: 09.13.23
AO: #ao_tar_pit
PAX: @Gummi Bear @Samsonite @Manhole @8-Track @The wet burrito @Banks @Jolly @homer @Katniss @Pool Boy @Big Mac @T-bone @Panhandle @Spit Valve @Tortuga @Da Vinci @Shiplap
FNGs: 0
Q: @Shiplap
Total: 17
Warm-O-Rama: Motivators x 7, Tin soldiers x 15, MMP x 10, Arm Circles x 20, Copper head merkins x 10
Thang 1: 3 Stations – work through them on your own. Slow, controlled, full range of motion
10 – Sandbag Thrusters
20 – Merkins
30 – Dips
40 – Coupon Press
50 – Skull Crushers
10 – Sandees
20 – 1 arm rows – each arm
30 – Bent Over Rows
40 – High Pulls
50 – Cursl
10 – Thrusters
20 – Deep Squats
30 – Lunges
40 – Glute Bridges
50 – 1 Leg RDLs
Moleskin: Whatever you do – do it with consistency and intensity – you will see results
F3 Wheaton 