YHC grabbed this open Q about a week ago to prep for the CSAUP coming up on May 14.
6 Brother Ruckers broke away from Chilipepper’s little (cinder) block party. YHC is a little torn on F3 Nation Nan’Tan Slaughter’s message from Jacksonville last weekend about pax being soft at beatdowns. YHC likes the thought of Slaughter’s “Slaughter Starter)
(20 burpees), presumably to kick off a beatdown. With ruck on, YHC cut it in half (weak) and all pax started with 10 burpees OYO.
THE THANG: This beatdown is a repeat of an AP GrowRuck training beatdown from (as YHC recalls) the day after the FL COVID crackdown in March 2020. YHC had an intricate and confusing whiteboard clock drawn up at that beatdown. Trying to keep it simple now.
42 minutes / 12 exercises and mode between exercises. 3 minutes 30 seconds to perform each exercise/count and then alternate between fast paced walk and double time to the next pain station/exercise. Repeat. Each exercise set takes from 1:15 – 2:00, leaving the balance of the 3:30 between exercise start time for the alternating mode of transportation.
Exercises / count / mode
Lunges / 12 each
LBC / 40
Overhead Claps / 50
Squats / 35
Flutter Kicks / 30 each
Overhead Ruck Press / 25
Calf Raises / 50
Gas Pumpers / 50
Ruck Curls / 30
Imperial Walkers / 25 each
Big Boy Sit Ups / 30
Ruck Tricep Extension / 25
SUMMARY: Pax went south on Lorraine to start. YHC messed up and went one exercise too far southbound; should have turned around one exercise earlier. Pax got through the Imp Walkers, then had to double time to make it back to UC by 6AM. 1.90 miles covered and for a few of the exercises, EC counts were added. Discussions were as expected, with a really cool moon, beautiful clouds from a 3:52AM launch at the cape, and 4 planets aligned, and of course this group of brain surgeons assumed that one of them was Uranus. What a funny and ugly word, but still SO MUCH better than Urpenis, Urscrotum or Urvagina (and let’s continue to discuss the origin of the work Uranus).
Check Chilipepper’s backblast for anouncements, praises and prayer request. Selfishly, a praise report near and dear to YHC is BFF Zipper’s miraculous turnaround from a heart condition that nearly had him on the transplant list to now being “normal” and fully released for any physical activity. Amen!