Backblast! Steel City WK#1 EMOM
- When
- Friday, August 15, 2025
- Q
- Grout
- PAX
- 17 Grout, BONES, Brawny - The Fort, Decibel, f3escargot, Fishstix, Joe Lyons, Kermit, Last Call, Mainframe, Mark Nestel, miyagi, Peta, Pollo Hermano, Poppins, Slapshot, Spider
WARMUP:
We started with a mosey around the parking lot and circled up for:
• Side Straddle Hops – 20 IC
• Hillbilly Walkers – 10 IC
• Imperial Walkers – 10 IC
• Cherry Pickers – 10 IC
THE THANG:
Each round was (EMOM) Every Minute On the Minute for 5 minutes.
After each round, PAX ran a fast lap in the parking lot.
Round 1
• 5 Squats
• 10 Merkins
• 15 American Hammers (each side)
→ Fast lap
Round 2
• 5 Burpees
• 10 Seal Jacks
• 15 Overhead Press (with weight)
→ Fast lap
Round 3
• 5 Bonnie Blairs (each leg)
• 10 Tricep Extensions (with weight)
• 15 Calf Raises
→ Fast lap
Round 4
• 5 Monkey Humpers
• 10 Diamond Merkins
• 15 Mountain Climbers (each leg)
→ Fast lap
MARY:
(3minutes left at the end)
• 15 Flutter Kicks (IC)
• 15 Hello Dolly (IC)
• 15 LBCs (IC)
ANNOUNCEMENTS:
COT: