AO: Knight School

When: 01/09/2021


Number of Pax: 7

Pax Names: Goggles, Jockey, Lt. Dan, Mule, Phoenix, Speed Square, Sprint,

Number of FNGS: 0

FNG Names:

QIC: Lt. Dan

The BackBlast:

Today at Night School, seven PAX built muscles by moving kettle bells. We did a strength training exercise.

We started with a warmup to that included 16 Side Straddle Hops and 10 Good Mornings.

After our warm up we use our kettle bells to start a fire inside our muscles. We completed the following exercises:

10 Thrusters

10 Left Side Rows

10 Left Side Rows

Farmer’s  carry to the charging station and back to our circle.
15 High Pulls

10 Left Arm Curls

10 Right Arm Curls

Farmer’s carry to the charging station and back

15 Tricep Extensions

10 Kettle Bell Right Side Bends

10 Kettle Bell Left Side Bends

Farmers Carry to charging station and back

10 KB Squats with alternating side leg kicks

15 Right Side Rows

15 Left Side Rows

20 High Pulls

Farmer’s carry to charging station and back

10 Left Arm Curls

10 Left Arm Curls

20 Tricep Extensions

10 KB Right Side Bends

10 KB Left Side Bends

10 KB Swings

10 Right Leg Calf Raises

10 Left Leg Calf Raises

Mosey to charging station and back


Pray for Tommy and Kim Grady with the loss of their daughter. Continue to pray for Chestnut and his family. Continue to pray for the family of Lee Howell.


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