YHC planned a little variation of The Charles Bronson for Urban Assault, to be enjoyed on the grassy meadow of Bailey Park.\u00a0 \u00a0YHC arrived at 0520 to see at least 8 sprinkler heads going full bore, ruling out that venue as an option.\u00a0 I noticed a fenced in parking lock close by that looked like it might fit the bill.\u00a0 It did.<\/p>\n
WARMARAMA<\/strong> :\u00a0 \u00a0Admittedly, it was a little all over the place.\u00a0 Not my best work.\u00a0 \u00a0I was thinking ahead to setting up the Charles Bronson and got a little distracted.\u00a0 In any event, we did some SSHs, ISTs, Arm Swirly Things, Whirly’s with a Clap, some Abe Vigodas on your own (except I absentmindedly called a cadence anyway), and some shoulder, arm and hamstring stretches.<\/p>\n THE THANG<\/strong>:\u00a0 \u00a0The workout centered on a variation of the Charles Bronson (check the F3 website for an explanation), with a little bit of a twist.\u00a0 It went like this:<\/p>\n Station # 1<\/strong>:\u00a0 The Charles Bronson\u00a0 <\/strong>The parking lot in question was about 75-80 yards long.\u00a0 Approximately 60 yards from one end of the parking lot, YHC positioned some lanterns to delineate a waypoint.\u00a0 \u00a0The far end of the parking lot was about 15 yards past the lanterns.\u00a0 \u00a0 The Charles Bronson routine proceeded as follows:<\/p>\n At the starting point, perform the designated exercise OYO, then sprint to the waypoint marked by the lanterns and perform 10 hand-release Ranger Merkins, then bear crawl 15 yards to the far end of the parking lot.\u00a0 Each PAX was issued a single 6 sided die.\u00a0 \u00a0Upon reaching the far end of the parking lot, roll the die and perform the number rolled of burpees.\u00a0 Run back to the start point.\u00a0\u00a0Rinse\/repeat, performing each exercise listed on the Weinke.<\/p>\n The exercises were as follows:<\/p>\n Station # 2<\/strong>:\u00a0 The Mike Tyson Squat Workout<\/strong><\/p>\n YHC often incorporates this routine whenever I Q at TRQ or Purgatory.\u00a0 However, I don’t often see many of the Urban Assault clientele at either of these AOs.\u00a0 Accordingly, this was a new routine to most of the PAX.\u00a0 It goes like this:<\/p>\n YHC passed out some decks of cards from which each PAX obtained 10 cards.\u00a0 Each PAX lined his playing cards up in a line stretching ahead of him, with each card an inch or two apart. Standing over the first card, squat down and pick up the first card off of the ground (to do so requires squatting low and holding the squat long enough to pick up the card off of the pavement).\u00a0 Step ahead to the second card. Squat down again to place the first card (the one previously picked up) on top of the second card.\u00a0 Now empty handed,\u00a0 squat down and pick up each card in the pile, one at a time – one squat per card. \u00a0 With all cards in the pile now in hand, move ahead to the third card, putting each card in your hand down on top of the third card, one squat per card.\u00a0 Empty handed once more, pick up each card, one squat at a time. \u00a0 Proceed with this pattern — squatting to put each card down and then squatting to pick each card back up — until you’ve moved through all ten cards in the line.\u00a0 HINT:\u00a0 This is a beau coup number of squats.<\/p>\n\n