Backblast! Isometric + Ladder 2.0
DATE: 2026-01-12
AO: The Last Stand
Q: @Riggs,
PAX: @Riggs @Sunshine @Knope
FNGs: None
COUNT: 3
WARMUP: OYO plus one lap THE THANG: Round 1 • 10 Merkins • Low plank hold – 1 minute Lap around gym Round 2 • 10 Merkins • 20 Squats • Wall sit or squat hold – 1 minute Lap around gym Round 3 • 10 Merkins • 20 Squats • 30 Mountain Climbers (3-ct) • Bottom push-up hold – 1 minute Lap around gym Round 4 • 10 Merkins • 20 Squats • 30 Mountain Climbers • 40 Flutter Kicks (4-ct) • Hollow body hold – 1 minute Lap around gym Round 5 • 10 Merkins • 20 Squats • 30 Mountain Climbers • 40 Flutter Kicks • 50 SSH • Bear crawl hold – 1 minute Lap around gym Progressive Hold Ladder • Air squat hold – 1 min • Low plank – 1 min • Wall sit – 1 min • High plank – 1 min 1 more lap ANNOUNCEMENTS: CSAUP - Kennesaw mountain run Prayers for new church home and guidance for that process Prayers for Ramsey family Praise for Kathy returning to church COT: Get right. I’ve been reading Practicing the Way, and it’s been convicting in a good way. Personally, I’ve always struggled with prayer. Not believing in it, but making space for it. Slowing down. Being intentional. So for me, “getting right” starts small: committing ten minutes a day to prayer. Not perfect prayers. Just showing up. We talked a bit about social media and devices, how they’re literally designed to capture and hold our attention. Every scroll, notification, and vibration is competing for the same thing God is asking for: our focus. And the truth is, what gets our attention eventually shapes our desires. That leads to identity. Who are you becoming? Not who you say you want to be, but who your habits are forming you into. Our daily practices are votes for the person we’re becoming
