AO: Knight School

When: 02/06/2021

PAX:

Number of Pax: 9

Pax Names: Goggles, Grease Monkey, Lt. Dan, Marshall, Oxy, Phoenix, Scrappy, Short Stop, Sprint,

Number of FNGS: 0

FNG Names:

QIC: Lt. Dan


The BackBlast:

Warmup:

15 SSH

20 Seconds of KB Wrecking Ball (10 seconds with each arm)

10 KB Halo (5 clockwise, 5 counter clockwise)

10 Standing KB chest press

The Thang:

Tabata KB Workout 30 seconds of work with 15 seconds of rest reach round of4 with a farmer’s carry between each round.

Right arm row, Left arm row, double arm row, double arm row

Right leg lunges, Left leg lunges, squats, squats

Right arm curls, Left arm curls, double arm curls, double arm curls

Right leg deadlift, Left leg deadlift, middle deadlift, middle deadlift

Right arm high pull, Left arm high pull, double arm high pull, double arm high pull

Right leg lateral raise, Left leg lateral raise, KB swing, KB swing

Right arm shoulder press, Left arm shoulder press, double arm shoulder press, double arm shoulder press

KB Bends Right Side, KB Bends Left Side, KB Bends Right Side, KB Bends Left Side

KB Corkscrew X4

15 Michael Phelps

15 Good Mornings

10 Goodnight

COT:

Continue to pray for Sissybar and his M. They’re in Maryland now with surgery scheduled.

Farva has 2 herniated discs

Sprint’s M is recovering, but still in pain

Announcements:

Hug a Ruck is tomorrow morning

 

 

 

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F3 Kinston