AO: Knight School

When: 07/03/2021

PAX:

Number of Pax: 7

Pax Names: Grease Monkey, LEO, Lt. Dan, Realtree, Scrappy, Speed Square,

Number of FNGS: 0

FNG Names:

QIC: LEO


The BackBlast:

Note: Pax name not listed: Roundup – Scotty Ginn

Workout Focus:  

Math Class:

Kettlebells + Dumbbells = GUNS

AO: Knight School   ( 1 Hour )

  • 5:30 NJ   LEO 
  • NOT PROFESSIONAL
  • Listen to Body & Modify
  • First-timers?

Warmup

  1. Brisk Walk counterclockwise to the first turn of the outer loop of the college, where we planked 1 minute.
  1. Light Jog to second turn and planked 1 minute.
  1. Jogged to the third turn and planked 3 minutes.
  1. Jogged to the stop sign, regrouped, and all PAX raced to the next stop sign.
  1. Walked to the fourth turn, then into a light jog back by the flag to have math class.

The Thang:

PAX will have Kettlebell exercises Except One HIM who will have Dumbbell

Switch During Break & use Same Timing for each exercise. Also, each Pax takes a turn calling-out the kettlebell exercises for a full round.

Kettlebell Exercises:

– 20 sec Work / 10 sec Break

– Complete All Exercises, One Minute Break, then Repeat (40 min)

Kettlebells

  1. CURLS
  1. Oblique Plank: Rows Lt/Rt
  1. Calf Raises (Pause on Up)
  1. CURLS
  1. Kettle Bell Swings
  1. Oblique Plank: Clean

& Press Lt/Rt

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

* Dumbbell Exercises:

HIMS Switch During Break & use Same Timing as Kettlebells

  1. Straight Curl
  2. Triceps Extension – Overhead Two-Handed Press
  3. Triceps Extension – Overhead Hammer
  4. Combo: Hammer ½,

then Twist to Straight Curl

  1. Triceps Extension – Overhead Hammer
  2. Shoulder Press
  3. Bent Over Rows
  4. Straight Curl
  5. Triceps Extension – Overhead Two-Handed Press
  6. Triceps Extension – Overhead Hammer
  7. Combo: Hammer ½,

then Twist to Straight Curl

  1. Triceps Extension – Overhead Hammer
  2. Shoulder Lateral Extension
  3. Lateral Trap Extensions
  4. Squat Press:

Clean Position to Shoulder Press

 

  • 6:30 COT
  • Count & Name Aroma
  • Prayer:

Request: Scrappy’s Aunt & Cousin

Praise: Fire Ant getting better/more active

  • Announcements: 1 year anniversary F3 Kinston
  • Pic

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