All gas, no brakes

Backblast: All gas, no brakes
Where: #ao-ad-astra
When: 10/9/2025 @ 5:30
Q: @Dizzy

Coupon: Yes

Coffee: Yes — @Big Toe

PAX: @Big Toe, @404, @Waco, Wreck It, @Farmers Only, Dial Up, Crocs, @Dizzy

Warmup:

400m jog, stretching

The Thang:

• Block A — Sprint & Burpees (10 minutes)
• Every 2 minutes × 5 rounds:
• ~120m sprint (all-out)
• 10 burpees
• Rest with remaining time
• Block B — Strength & Grind AMRAP (15 minutes)
• As many rounds as possible in 15 min:
• 10 Overhead Press
• 20 push-ups (hand-release)
• 25 air squats (deep and fast)
• ~120m run
• Block C — Core & Capacity (10 minutes EMOM)
• Alternate each minute for 10 min:
• Odd minutes: 30 sec sit-ups + 30 sec dead bugs
• Even minutes: 30 sec jump squats + 30 sec plank hold
• Finisher: Flux Pavilion — I Can’t Stop (approx. 30 burpees)

Best of luck to @Waco on his upcoming exam and to @Big Toe on his portfolio website and continued job search. See everyone on Tuesday!