Hunger Games

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Q by Committee Welcome – Flo Warm Up – PruneTang Hunger Games Style Workout All gear (kettles, dumbells, sandbags, med balls) goes in the middle grass by the flagpole (2 less pieces of gear than we have pax) Everyone forms a big circle……. On the count of 3, bear crawl to the center and secure […]

Hard Nocs University – SAT

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15 Pax showed to take the HNU SAT Modeled after the SAT, the assessment was simple…. 16 excercises each worth a maximum of 100 points for a max total of 1600 points (ie 100 merkins = 100 points)Just like the real SAT, there where 2 ssections, Body Weight, and With Weights After statndard warmups and […]

The Fallen 2021

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Make it less about us…… To honor those service members who died Poseidon – The Murph – honoring Lt. Michael Murphy USN. 2 mile run, 100 pull-ups, 200 Merkins, 300 squats- Warmups Focker , cool down Left Turn Welcome FNG Buddy and FNG Foul Tip Badlands – The Manion – honoring Lt. Travis Manion USMC. […]

Recruiting trip

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Intro – exploratory committee decides Valdez has a legitimate shot at the NanTannery – over / under for number of pics Saigon Sam posts during grow ruck set at 24 Disclaimer Mosey to Link Field (adjacent to Treylor Park) Placed F3 sign out for community outreach / recruiting Side Straddle Hop Seal Jax Reachers Michael […]

Mortality

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Message of the day compelled robust mumble chatter throughout the beatdown…..as The Ghetto Boys “Damn it Feels Good to Be a Gangsta” edcuated all PAX on the dichotomy of the human condition.. Death is not to be feared,embrace mortality as inevtiable, use it as a reminder to focus our energy on the things that are […]

Finish it…..

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F3 Finish What is in front of you you need to finish? Focus at finishing the task at hand…. Finish the full body workout Bloomer restarted yesterday…..focus today on push / press upper, pull lower Finish the task at hand Warm Ups 50 Merkins 50 dirty dogs 3×15 Deadlift 3×15 push ups Negative resistant hamstring […]

Recipe for Freedom

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Recipe for Freedom…. Want more freedom in any area of life, just apply discipline… relationships, professionally, financially, etc (YHC threw out killer examples) Warm Up (various) Mosey 1 mile to Flagler Health / Kookaburra cafe An Circuit Mountain Climbers 10 Merkins in between each below 1 minute each 1. Plank 2. Sit-ups 3. Right plank […]

Every Year is a Hard Year

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Message: Every Year is a Hard Year, no exceptions. Get over it and Get After it. Warm Ups Seal Jax (proper form with heel strike) Reachers Static stretching Warm up laps Eccentric / Isometric / Concentric work Merkins Eccentric – lowering slowly for 7 / explode up Isometric – Drop quick / pause for 7 […]

No Plan B

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No Plan B Want to make success the only option in whatever you endeavor; eliminate the plan B. Warm Ups Merkin Ladders while moseying to fields 50, 20, 19, etc….run for 30 seconds in between…eventually get to the soccer fields… Repeat above with big boy sit-ups running the length of the soccer field in between […]