AO: Knight School

When: 09/25/2021


Number of Pax: 10

Pax Names: Gopher, Grease Monkey, LEO, Pellet, Speed Square, SpongeBob, Sprint, Wolverine,

Number of FNGS: 1

FNG Names: Pillow Top - Casey Oliver

QIC: SpongeBob - Chip Herring

The BackBlast:

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



Pigeon Pose


Count-O-Rama & Name-O-Rama

Prayer Requests & Praises


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