AO: Knight School

When: 03/13/2021

PAX:

Number of Pax: 8

Pax Names: 6-Shooter (2.0), Grease Monkey, LEO, Lt. Dan, Phoenix, Scrappy, Short Stop, Speed Square,

Number of FNGS: 0

FNG Names:

QIC: Grease Monkey


The BackBlast:

Warmup:

SSHx10 IC

Good mornings x10 IC

Arm burners x10 IC

The thang

Pax moseyed around the college stopping at the four corners for some KB PT.
First stop

Man Makers

Tricep Extentions

KB Halos

KB swings

25 of each

Next stop

KB flutter kicks

KB V-ups

American Hammers

KB swings

25 of each

Next stop

KB sit and press

Lawn mower pulls

KB Curls

KB swings

25 of each

Next Stop

KB Thrusters

Single leg dead lifts

Single arm floor press

KB swings

25 of each

Returned to the COT were each Pax lead us in there favorite KB exercise

Prayer request

Fire Ant, Wiggins Family, Scrappys bosses daughter, SissyBar and M, Leo with growing pains

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F3 Kinston