AO: Knight School
When: 01/16/2021
PAX:
Number of Pax: 7
Pax Names: Gopher, Lt. Dan, Mule, Phoenix, Scrappy, Speed Square, Sprint,
Number of FNGS: 0
FNG Names:
QIC: Mule
The BackBlast:
It was a foggy morning at Knight School but 6 PAX emerged from the fog for the kettlebell challenge, even Phoenix was in time. YHC gave the disclaimer (including that YHC wasn’t going to Double Play so YHC wasn’t concerned about not being smoked for the second workout). We were just starting the Warm-up when Gopher came strolling in a minute late so given the guarantee, we did one penalty burpee and went ahead got wet from rain soaked cement.
Warm-up
SSH x10IC
Arm Burner x10IC
Mountain Climbers x10IC
KB Halo x5 IC
Good mornings x10IC
The Thang
11s
Mosey with KB-Farmer Carry or Overhead Carry, alt arms
KB Thrusters
Hip Bridge Pullovers
TABATA (wall)
40 sec/20 sec
100-Lawnmower rows (50/arm)
100-KB Flutter kicks (2-ct)
50-KB Clean and Press (25/arm)
The 20-sec rest was actually Balls to the Wall along the low, brick wall. We probably did 8-10 of those. At one point, Speed Square commented about seeing stars after getting up from flutter kicks, hence the title.
KB Modified BOMBS-Partners
Mosey with KB-Farmer Carry or Overhead Carry, alt arms
25-Tricep Ext
50-Oblique Standing Side Bend (50/arm)
75-KB Man Makers
100-Bent Over/Standing Rows
125-KB Swings (eye level)
Cool-down
Cherry-pickers x10IC
Curls for the girls x5/arm OYO for Sprint
Good mornings x10IC
Moleskin: When Grease Monkey asked me to Q, I initially turned him down. I had an obligation scheduled for Saturday morning and didn’t think I could post at all but after thinking through logistics, I realized I could and let him know. I’m most intimidated by KB workout Qs because I’m least experienced there, my strength needs some work, and the risk of injury is higher, but you’ve got to do it to improve so I’m glad did. I included some of our boot camp workouts with KB exercises and we kept the gas on the whole time. TClaps to each PAX for the hard work! Thank you Grease Monkey for the opportunity!