Backblast:  The Dirty 30

AO:  Knight School

Date:  9/25/2021

PAX: Grease Monkey, Sprint, Gopher, Speed Square, Wolverine, Pellet, Whaler, Leo, SpongeBob, FNG-Pillow Top

Total: 10

FNG: 1

FNG Names: Pillow Top – Casey Oliver

Q: SpongeBob

 

The Backblast:

Welcome & Disclaimer: I am not a professional. Know your body and modify as needed.

 

Warm Up

10 Rocking Chairs IC

10 Good Mornings IC

10 Collard Pickers IC

10 Monkey Humpers IC

10 Pulse Squats IC

10 Air Squats IC

10 Jackhammers IC

10 Mike Tyson’s on the curb IC

10 Rocky Balboa’s on the curb IC

 

The Thang

*During The Thang

Leeroy Jenkins

Each PAX yelled out “Leeroy Jenkins” throughout the workout.  We ran to opposite end of parking lot, performed 3 Burpees and ran back to out Kettlebells at our starting point.

10 min EMOM: 10 Kettlebell Thrusters (odd min) and 20 Kettlebell Swings (even min)

 

The Dirty 30

30 KB Sit and Press

15 KB Floor Wipes (1 is 1)

15 KB Bob & Weave (1 is 1)

10 KB Turkish Get Ups (15 each side)

30 Single leg Romanian Deadlifts (15 each leg)

30 KB Windmills (15 each side)

10 KB Manmakers

30 KB Tactical Lunges (15 each leg)

25 KB Curls for the Girls

25 KB Tricep Extensions

 

Cool Down

Dragon

Lizard

Pigeon Pose

COT:

Count-O-Rama & Name-O-Rama

Prayer Requests & Praises

Announcements