Backblast: EMOMBDBD

by backblasts, posted in Uncategorized

Backblast: EMOMBDBD

Date: 07/02/2024

AO: #ao_tar_pit

PAX: @T-bone, @NATTY, @Banks, @LeMond

FNGs: 0

Q: @LeMond

Total: 4

  • Warmorama: 5 mins

    • Goofballs

    • Tappy Taps

    • Mountain Man Poopers

    • Imperial Walkers

    • Bat wings

  • Thang 1: EMOM ladder

    • Each minute PAX perform reps of each exercise. 5 reps each during the first minute, 6 during the second, up to 10, and then back down to 5.

    • Thrusters

    • Standing skull crushers

    • Bent over rows

    • Curls

  • Loosen the legs

    • 20 SSHs

    • 20 plank jacks

    • 20 Smurf Jacks

  • Mosey to base of school

  • Creature Merkin Variation

    • Incline merkin, rotate to decline merkin without standing up.

    • 5 up, 5 down.

    • Rest and repeat

  • Thang 2: Marking Progress:

    • Murder bunny out to first cone, 2 BBJOs

    • Run back, 2 prisoner cell burpees.

    • Murder bunny to second cone: 4 BBJOs, run back for 4 PCB

    • Continue: 6 BBJOs, then 8 BBJOs

  • EMOM Challenge: 12 minutes of pain*

    • 20 coupon swings

    • 20 chest presses

    • 20 goblet squats

    • Run to last cone and back

    • 20 coupon swings

    • 20 coupon presses

    • 20 coupon rotating lunges

    • Run to last cone and back

    • 20 coupon swings

    • 20 merkins on block

    • 20 rack lunges

    • Run to last cone and back

    • *Each Pax owes 20 BBSs

  • Mary:

    • 20 flutter kicks

    • 20 reach ups

  • Moleskin: Failure of Willpower

    • Gym Resolutions and Willpower: Many people crowd the gym with New Year’s resolutions, but most quit within two months due to unrealistic expectations and the failure of willpower.

    • Studies on Self-Control: Research shows that those who rarely face temptations exhibit better self-control, while those exerting constant self-discipline feel more exhausted and achieve less.

    • Effective Discipline Strategies: Success in self-control involves avoiding temptations rather than confronting them, using metacognitive tactics to manage focus and reduce decision fatigue, as exemplified by Navy SEAL training during Hell Week.

    • Hell Week Experience: Hell Week starts with gunfire on a Sunday at 2 AM and involves continuous, intense physical exercises with no sleep until Friday.

    • Challenges: Trainees endure running, pushups, cold ocean immersions, and log carries, repeating the drills all day and night.

    • Critical Moment: By Tuesday morning, exhaustion and stress peak, leading some to quit. Successful trainees focus on immediate tasks rather than the entire week’s challenges, demonstrating effective self-management and mindset.