“You can’t live the afternoon of your life the same way you lived the morning”

Posted on Posted in Backblasts
  • When: 12/23/2019
  • QIC: Saigon Sam
  • The PAX: Son of Sam, Bloomer, GNC, Check Please, Sofa, Bada Bing, Wasted, Flo

8 PAX and QIC braved the rainy conditions and the temptation to fartsack to get after it with a little strength training circuit!  To avoid some of the rain fall we set up dumbbells, kettlebells, battle rope, slam ball and rucks in what is now forever to be called “Nocatee Tunnel of Pain”!

Message for the day: “You can’t live the afternoon of your life the same way you lived the morning” Carl Jung

QIC challenged the PAX – What are you going to change in 2020 to become a better mentally, physically, spiritually? A better husband, father, leader, co-worker, member of the community?

The Warm Up:

  • SSH 10X in cadence
  • Arm circles back & forward 10X in cadence
  • Michael Phelps 10X
  • Prisoner Squats 10X in cadence
  • Merkins 10X in cadence
  • Reacher 10X in cadence
  • Bear Crawl 10 yards, crawl bear back
  • 8 burpees OYO

The Thang:

  • Round 1– (1 minute of max reps, 30 seconds rest, PAX rotate to next exercise)
    1. Diamond Merkins
    2. Skull crushers on your six (using dumbbells, kettle bells, ruck etc.)
    3. Shoulder Press (using dumbbells, kettle bells, ruck etc.)
    4. Flutter kicks (hold dumbbell, kettle bell or ruck)
    5. Mix Lateral Raise & Front Raise (dumbbell, Kettlebell or exercise band)
    6. Goblet squats (use kettle bell, ruck, dumbbell or exercise bands)
    7. Battle Ropes
    8. Lap around parking lot, up the stairs, 5 burpees, plank for six
  • Round 2– (1 minute of max reps, 30 seconds rest, PAX rotate to next exercise)
    1. Mike Tysons (feet on curb)
    2. Bent over rows (use dumbbell, KB, ruck)
    3. Mix up Curls and Hammer curls (use dumbbell, KB or band)
    4. LBC’s
    5. Squat with overhead press (using dumbbells, kettle bells, ruck etc.)
    6. Slam ball
    7. Alternating lunges (using dumbbells or kettlebells)
    8. Lap around parking lot, up the stairs, 5 burpees, plank for six
  • Round 3– (1 minute of max reps, 30 seconds rest, PAX rotate to next exercise)
    1. Renegade merkins (use dumbbells or kettle bells)
    2. Alternating shoulder taps
    3. Kettle Bell swing, Dumbbell or Ruck Swing
    4. Plank slides using dumbbell
    5. American Hammers (use dumbbell or kettle bell etc.)
    6. Deadlift (use dumbbell or kettle bell etc.)
    7. Decline Mountain Climbers (feet on curb)
    8. Lap parking lot, up the stairs, 5 burpees, plank for six

Count-a-rama, name-a-rama

Announcements – Kraken next month, Tuesday PAX are meeting to ruck at 630am at HardNocs which allows PAX opportunity double down with a run day and a ruck for those hard chargers!

Prayers for all those travelling and for patience and tolerance during the Holidays!

“The greatest thing is, at any moment, to be willing to give up who we are in order to become all that we can become” Max De Pree (founder of Herman Miller )

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