AO: Knight School

When: 10/16/2021


Number of Pax: 10

Pax Names: Bubba (2.0), Flow (2.0), Grease Monkey, Jockey, LEO, Lt. Dan, Speed Square, SpongeBob, Swiss,

Number of FNGS: 0

FNG Names:


The BackBlast:

* PAX names: Swiss is misspelled, should be SWISH;  and Whaler (Austin Cunningham) is not listed.

Backblast: GUNS & Bells,Kettle & Dumb

AO: Knight School

Date: 2021.10.16


Total: 10

FNG’s: 0

FNG Names: Swish, Speed Square, Grease Monkey, Sponge Bob, Whaler, Jockey, Flow, Bubba, Lt Dan, LEO


  • 5:30 NJ   LEO 
  • Listen to Body & Modify


  1. Brisk walk counterclockwise to the first turn of the outer loop of the college, where we planked 1 minute.
  1. Light jog (25%) to second turn and planked on Left arm for 1 minute, then the Right for 1 minute.  
  1. Light jogged (25%) to the third turn and planked 3 minutes mixing up the Plank: both arms, one, etc.
  1. Brisk walk to the stop sign, all PAX raced to the next stop sign, and regrouped
  1. Light job back by the flag for Kettlebell Tabat.

The Thang:

Kettlebell Tabata with a Dumbbell Option for Focused Arm Work.

PAX Choice: PAX had a opportunity to substitute a 15 lb &/or 25 lb Dumbbell for a minute during the Kettlebell Tabata.

Kettlebell Exercises:

– 20 sec Work / 10 sec Break

– After a Complete One Minute Break,   then Repeat (Apprx: 40 min)

* Two (2) Recommended Dumbbell Exercises:

  1. Straight Curl
  2. Combo: Hammer 1/2 up,

then Twist to Straight Curl


  1. CURLS
  2. Oblique Plank: Rows Lt/Rt
  3. Goblin Squats w/ Shoulder Press
  1. CURLS
  2. Kettle Bell Swings
  3. Clean & Press Lt/Rt
  1. CURLS
  2. V – Ups
  3. Shoulder Press
  1. CURLS
  2. Flutter Kicks
  3. Man-Makers


Some chose not to use the dumbbell so it gave others more opportunity to Work the Arms.  

6:25 Stretch: Legs, Chest, Shoulders

  • COT Count & Name-Aroma
  • Prayer Request & Praises
  • Announcements

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