AO: Knight School
When: 02/06/2021
PAX:
Number of Pax: 9
Pax Names: Goggles, Grease Monkey, Lt. Dan, Marshall, Oxy, Phoenix, Scrappy, Shortstop, 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