Take Action!

Posted on Posted in Backblasts
  • When: 11/08/2021
  • QIC: Saigon Sam
  • The PAX: Check Please, D-Day, Yard Sale, Valdez, Bada Bing

Take Action

5 Pax joined YHC on a chilly morning at HardNocs.  DDay and Bada Bing were walking gingerly after completing the Chad1000x this weekend.  Good to have Valdez and Check Please back at Hardnocs as well!

Warm up:

  • SSH 10x, Merkins 10x
  • Smurf Jack’s 10x, Merkins 10x
  • Michael Phelps 10x
  • Slow Dog pissers with a kick out 10x each leg
  • Bear crawl 10 paces, Merkins 5x, crawl bear back, Merkins 5x

Mosey to spray park.

The Thang:

Take action towards our health.  Especially the respecters in maintaining mobility and explosiveness!

Mobility and Circuit Training

Side Lateral Shuffle

20 yards there and run back, 3 times.

Keeping your butt down and your chest tall, shuffle for 20 yards without crossing or knocking your feet together.

5 burpees after each leg (15 total)

High Skip Jump

20 yards there and back, 3 times

Skip in a straight line for 20 yards, exploding off of one foot while driving your opposite knee into the air as high as possible.

5 burpees after each leg (15 total)

Backpedal to Sprint

20 yards there and back, 3 times

Backpedal from an athletic stance with a slight forward lean. When you reach 20 yards, plant your foot to explode into a sprint back through the original starting line.

5 burpees after each leg  (15 total)

Foot Speed Drill

20 yards there and back, 3 times

Basically, you’re stepping forward using a diagonal shuffle, alternating between your left and right foot as an anchor through the center of your path.  On the way back do Defensive Shuffle.  Merged these two for time.

Defensive Shuffle

Using the same form as the lateral shuffle, move diagonally in between a five yard space for 20 yards.

3 burpees after each leg (9 total)


20 yards there and back, 3 times

Lunge forward for 20 yards, then return back to the original starting spot and repeat for three sets. Be mindful to land evenly on the foot, driving evenly to work the glutes and hamstring with every rep.

3 burpees after each leg (9 total)

Frog Jumps/Bounds

20 yards there and back, 3 times

Bend your knees to gather your weight, then jump forward, landing on both feet evenly. Explode with both legs and use the momentum to carry you into each successive jump. Perform the movement for 20 yards, return back to the start, then repeat for three rounds.

3 burpees after each leg. (9 total)

Here is a link to the Josh Brolin workout mentioned.


Run 400 meters

Perform each exercise for 30 seconds AMRAP. Complete 2 rounds.

  • Hand-release merkin
  • Bodyweight squat
  • High Plank
  • Carolina Dry Dock
  • Big Boy Sit-ups

New exercise we tried at the end

  • Nordic Hamstring Curl  (partner)

Mosey back to circle


“Action is a great restorer and builder of confidence. Inaction is not only the result, but the cause, of fear. Perhaps the action you take will be successful; perhaps different action or adjustments will have to follow. But any action is better than no action at all.”–Norman Vincent Peale


  • Trinity & The Farm need support,
  • Holiday Party 12/2 at the American Legion
  • Kraken 1/22/22
  • Both events will raise money for Trinity Rescue Mission.

Prayers for PruneTang’s Mom’s and Airbags healing from surgeries last week.  PruneTang, Tackleberry and LeftTurn healing after their events.  For all the Pax launching into a new week to take action towards an objective they are facing!

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