Saturday HardNocs- Basics

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9 men in the gloom- perfect day for a workout around Nocatee. Back to the basics 10s- no more than 10 of an exercise in a set- do em right. Upper body, core, lower body, combo/cardio— 10 reps a piece. Some running in between, a stop for a sprint workout by the fields, a stop […]

March 2nd Wednesday Cardio

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13 Pax joined on hopefully the last chilly morning of the year. Quick warmup- a lot of SSHs to keep moving & off to a mosey. Ran out to turf field with some stops along the way to get stronger. Back from turf field parking lot and then a fun trip to Crosswater parking lot. […]

Get Right: Do the work quietly

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Picking up on GNC’s Get Right message is a quote from Bengals QB Joe Burrow: “Focus on getting better,” Burrow said. “Don’t have a workout and post it on Instagram the next day and then go sit on your butt the next day and everyone thinks you’re working hard but you’re not. Work in silence. […]

Dec 13- Be a Team Guy!

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Dec 13 Workout Last week was the 1 week/year I get sentimental about the Naval Academy. Unfortunately this year it coincided with the death of CDR Brian Bourgeois. Booj was my plebe 1st semester of my sophomore year- the first person I “led” in a chain of command. Haven’t seen him in 20 years but […]

Dec 8 – Control the Reaction

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Wed Dec 8 Message- Day after.. 80 years from the day after Pearl Harbor. We don’t control the action but we control the reaction. “With confidence we will gain the inevitable triumph” Warmup Blocks 5-5-10 Manmakers, squats, swings Mosey Walking lunge with kick up; skaters Core blaster 20-20-10 Step ups, dips, derkins Repeat