Rick's Blog

Early morning at the Dojo

Intu-flow
Day 55 Tacfit Commando

Day 27 of Tacfit Commando Mission 2 Level 1 (Recruit) Moderate Intensity

ONE DAY LEFT OF MISSION 2!!!!!!!!

The next 6 of the 18 warm up Intu-Flow like movements

6 NEW 6 bodyweight exercises for 8 rounds 10 seconds rest 20 seconds action

The next 6 Yoga poses for 60 seconds to as compensatory movements (This is such an important part of the workout.)

After my less than high last high intensity due to my back I put some extra effort into this one.

Lunge Twist: 9
Revolving Table: 9
Scorpion Crucifix: 18
Bear Squat: 15
Rocca Forearm: 16
Bridge Clap: 20

Total Score: 87

1.5 hours

158 hours 10 minutes

Day 54 Tacfit Commando

Day 26 of Tacfit Commando Mission 2 Level 1 (Recruit) Low Intensity

18 Yoga poses held for 60 seconds

18 minutes

156 hours 40 minutes

Dojo

Worked the Kid’s hard.

Flow fighting with Adam and then rolling.

Bernie too injures to take part – we had to hold him off he always wants to join in the fun.

Day 53 Tacfit Commando

Day 25 of Tacfit Commando Mission 2 Level 1 (Recruit) No Intensity

18 warm up Intu-Flow like movements

2 hours

156 hours 22 minutes

Dojo

Worked the Kid’s hard.

Today I had both a good and bad day.

We used today at work to thank our agents for their hard work so we had each team come in for a presentation.

Nice to let the folks know they are appreciated but it meant standing all day and it did something to my left lower back.

So I went from a very strong Moderate Intensity day and looking forward to a really blow it out of the water High intensity night to just making it through.

I had to keep the pace down and the intensity down to keep the pain level down to a five.

But it meant my RPE really did not get above a 5 or 6.

Oh well I should be glad I was able to flow fight a little and finish the program.

Day 52 Tacfit Commando

Day 24 of Tacfit Commando Mission 2 Level 1 (Recruit) High Intensity

The next 6 of the 18 warm up Intu-Flow like movements

6 NEW 6 bodyweight exercises for 8 rounds 10 seconds rest 20 seconds action

The next 6 Yoga poses for 60 seconds to as compensatory movements (This is such an important part of the workout.)

1.5 hours

154 hours 22 minutes

Day 51 Tacfit Commando

Day 23 of Tacfit Commando Mission 2 Level 1 (Recruit) Moderate Intensity

The next 6 of the 18 warm up Intu-Flow like movements

6 NEW 6 bodyweight exercises for 8 rounds 10 seconds rest 20 seconds action

The next 6 Yoga poses for 60 seconds to as compensatory movements (This is such an important part of the workout.)

45 minutes

152 hours 52 minutes

Easter Monday – no classes just:

Day 50 Tacfit Commando

Day 22 of Tacfit Commando Mission 2 Level 1 (Recruit) Low Intensity

18 Yoga poses for 60 seconds each.

18 minutes

152 hours 7 minutes

Day 49 Tacfit Commando

Day 21 of Tacfit Commando Mission 2 Level 1 (Recruit) No Intensity

This is a nice program of eighteen Intu-Flow like movements that really loosen up the body after the High Intensity day before.

18 minutes

151 hours 49 minutes

Down at the dojo.

Intu-Flow then

Day 48 Tacfit Commando

Day 20 of Tacfit Commando Mission 2 Level 1 (Recruit) HIGH Intensity

The next 6 of the 18 warm up Intu-Flow like movements

6 NEW 6 bodyweight exercises for 8 rounds 10 seconds rest 20 seconds action

The next 6 Yoga poses for 60 seconds to as compensatory movements (This is such an important part of the workout.)

Holy not much time from 11:00 p.m. last might to 8:30 a.m. this morning and I really pushed it.

Those Bear Squats and Forearm Rocca are killers

Flow work

2.00 hour

151 hours 31 minutes

Tough day for my program today.

The wife and I took of to a hotel for a couple of recovery days.

We took a one bedroom suite so about 11:00 p.m. I go to my:

Day 47 Tacfit Commando
Day 19 of Tacfit Commando Mission 2 Level 1 (Recruit) Moderate

The next 6 of the 18 warm up Intu-Flow like movements

6 NEW 6 bodyweight exercises for 8 rounds 10 seconds rest 20 seconds action

The next 6 Yoga poses for 60 seconds to as compensatory movements (This is such an important part of the workout.)

Tough but pulled off some good reps and maintained them.

45 minutes

149 hours 31 minutes

Dojo training

Adam and I did Intu-Flow advanced with the DVD just to make sure I had not forgotten things.

Then we did:

Day 46 Tacfit Commando
Day 18 of Tacfit Commando Mission 2 Level 1 (Recruit) Low Intensity
This is a nice program of eighteen Yoga poses.
Then we did some Grappler’s Toolbox work.

Then we watch about ½ hour of Coach Scott Sonnon’s RESET.

2.5 hours
149 hours 13 minutes