AO: Knight School

When: 01/02/2021


Number of Pax: 13

Pax Names: Bidet, Cock a Roach, Deadlift, Goggles, Gopher, Jockey, Long Distance (LD), Lt. Dan, Phoenix, Short Circuit, Sprint, Termite, Well Done,

Number of FNGS: 0

FNG Names:

QIC: Goggles

The BackBlast:

What do you get when you mix these???? You get stronger, tougher, better prepared!!!


13 men, ready and willing to do the hard thing

1 hour,

1 warm-up and 1 cool down

2 each of 4-round-Tabatas,

2 runs

at least 13 kettlebells


Prep – With all the ingredients standing by, have all the men move into the full plank position, rotating and moving all major joints & muscle groups for warm-up while explaining today’s workout.  Briefly list all of the exercises on today’s list and demonstrate any as needed. Our 2 Tabatas were each 4 rounds, each round has 2 exercises. Exercise 1 is done all-out for 20 seconds, then a 10 second rest & get in position for exercise #2, then do that exercise all-out for 20 seconds, followed by another 10 second rest. The result is each pair of exercises gets 4 minutes of HIIT intervals. There is a one minute rest before beginning the next round with 2 different exercises. The entire Tabata, including rests takes 19 minutes.

Tabata #1 (20 min)

KB Bench Press & Plankjacks

Oblique Crunches & KB Cossack Squats

Mountain Climbers & Russian KB Swings

Burpees & Bent Over KB Rows


Run 1 Lap around parking lots


Tabata # 2 (20 min)

KB Manmakers & Jumpsquats

KB Side Plank Rows & Imperial Walkers

KB High Pulls & Hill Billies

KB Thrusters & Burpees


Run 1 lap around parking lots

Cool Down: SSH- 15 IC, Good Morning 15 IC, Abe Vigoda 15 IC, Squat 5 Civilian


COT – Prayers included Fireant, Chestnut’s parents, others dealing with Covid and/or Covid restrictions, that we would all make progress toward being the men God has created and called us to be.

Moleskin: I’m always inspired when I see men show up to knowing its going to be tough! When YHC put out the preblast, I did it carefully to make sure I wasn’t sugar-coating anything. These men came expecting a challenge, and they hit it with a no-surrender mindset. YHC is honored to have been in the midst of such men!

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