AO: Knight School

When: 01/16/2021


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.

Arm Burner x10IC

Mountain Climbers x10IC

KB Halo x5 IC
Good mornings x10IC
The Thang
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)


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!

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