“In any moment the of decision, the best thing you can do is the right thing.  The worst thing you can do is nothing.” 

Posted on Posted in Backblasts
  • When: 09/02/2020
  • QIC: Saigon Sam
  • The PAX: Slash (R), 3-Peat (R), Outhouse, Left Turn, AirBags (R), Bada Boom

YHC was greeted by 6 PAX to include 3 double downers from Badlands on another humid morning at HardNocs!  Some of us were moving a little slower after the IPC beat-down so YHC shifted his workout from original format to a guns and abs focused workout with some running!  Ironically YHC looked at my Apple Watch after and burned about the same calories as IPC…Huh?  Not all calories are the same or is it all in the mind?

Opening quote:

“In any moment the of decision, the best thing you can do is the right thing.  The worst thing you can do is nothing.” Theodore Roosevelt 

Warm-up:

  1. 10X IC Each LBAC Forward, Back, Chinook
  2. 10X Bridge Reach Over (on six, 5 each side)
  3. 15X IC Hollow Body Flutter Kicks
  4. 10X Merkins OYO
  5. 10X IC Hillbillies
  6. 10X Diamond Merkins OYO
  7. 10X IC Toy Soldiers
  8. 10X Wide Merkins OYO
  9. 10X IC LBC’s
  10. 10X Cobra Merkins OYO
  11. 30-second-high plank into 30 second Bear F…er’s (Where’s Sofa?)
  12. 10X Blast off Merkins OYO
  13. Lap upstairs and back to circle

Strength Circuit (Arms):

10 reps each exercise, 4 Rounds.

  1. Dumbbell Skull Crusher (on six)
  2. Dumbbell Double Curl (standing)
  3. Dumbbell Overhead Extension (standing)
  4. Dumbbell Hammer Curl (standing)
  5. Dumbbell Close Grip Press(on six), super-set with Merkins
  6. Run lap on stairs, 10 counts between rounds.

Core:

3 sets (actually did 2 sets because they sucked after doing all the BBSU’s at IPC!)

  1. 10X – V-Hold Complex (sitting up L, R knee to chest, both knees to chest, counts as 1 rep)
  2. 10X – Oblique V Ups (each side, rest on hip, lift both legs reach for toes, 10 each side)
  3. 10X – Sprinter Sit-up to Straight leg V Up (reach for knee then toe each leg, 10 each leg)
  4. 10X – Russian Twist to Pulse (heels to heaven with American Hammer)
  5. Run lap on stairs, 10 counts between rounds.

Cool Down:

  • Arm stretches crossover, overhead, behind back, hold deep breaths
  • Variety of Broga stretches (Down dog, cobra, runner stretch, good morning)

Closing Message:

“A good plan, violently executed now, is better than a perfect plan next week.” George S Patton

“What should be done eventually, must be done immediately.” Jeremy Foley

Announcements:

9/7 – Labor Day convergence at Mickler led by Flo & Bloomer

9/12 – Travis Manion 911 Run/Ruck and Hat Trick Virtual Boston Marathon on the Bridge.  F2 to follow at The Really Good Beer Stop in Nocatee

9/9 – IPC week 2

Prayers:

Prayers for Flo’s brother in laws (one with cancer and one having heart surgery), Wasted’s cousin Michael whose wife passed away, YHC’s co-worker with cancer now in hospice and Boss who lost a son, PAX on IR and silent prayers of PAX.

Enjoyed it men!  Semper Fi and SYITG!

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