AO: Knight School

When: 01/30/2021

PAX:

Number of Pax: 3

Pax Names: Gopher, Grease Monkey, Speed Square,

Number of FNGS: 0

FNG Names:

QIC: Grease Monkey


The BackBlast:

Intro

Disclaimer

Warmup

Forward and reverse arm circles ICx10

Seal claps ICx10

 

Squats ICx10

The Thang

YHC set up three cones with three different exercises. We did the first exercise labeled at each cone. We made our way to each cone then doing the second labeled workout then the third. We made abt six rounds. First cone was labeled with Kettle Bell Swings x10, Curls for the girls x10, and Kettle Bells V-Ups x10. Second cone with Halos x10, Overhead press right and left x10, and KB Thrusters. Third cone American Hammers x10, Goblet Squats x10, and Tricep Extensions x10.

Cool Down

Arm Burners forward and reverse IC x10

Good Mornings IC x10

Cotton Pickers IC x10

Gopher led us with some Miley Cyrus wrecking balls

Speed square led us in Abe Begotas IC x10

Prayer Request 

Gophers coworker

Taylor family with COVID

 

 

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F3 Kinston