Backblast! Quadzilla
DATE: 2026-03-30
AO: The Last Stand
Q: @Knope,
PAX: @Knope @Riggs @Mr Clean
FNGs: None
COUNT: 3
WARMUP: stretching, hairy Rockettes THE THANG: descending from 20 until time Cone 1 – Squat City • 20 Air Squats • 20 Jump Squats 👉 Focus: Depth + explosion ⸻ Cone 2 – Lunge Burn • 20 Forward Lunges • 20 Reverse Lunges 👉 Focus: Control + balance ⸻ Cone 3 – Posterior Chain Pain • 20 Glute Bridges • 20 Single-Leg Romanian Deadlift 👉 Focus: Glutes + hamstrings stability ⸻ Cone 4 – Quad Destroyer • 20 sec Wall Sit MARY: Nope ANNOUNCEMENTS: Come Ruck on Wednesdays! COT: humble donkey on Palm Sunday -be ready to be used by Jesus -be available -be humble -do the job you were called to do Prayer Requests -Knope FIL-continued cancer treatment -Riggs prioritization and work peace in a busy season. -Mr. Clean GMA to transition well from hospice, cousin to be healed from cancer and to come to know Jesus, also his back to continue to improve
