The Ruskan Gauntlet
AO: Firehouse
When: 2025-07-17
QIC: Seaman
PAX (4): Better Call Saul, Maybelline, Ruby, Seaman
Preamble:
As a recovering sailor, it is my duty to poke fun at the puddle pirates of the US Coast Guard, but sometimes, you have to admit, they are pretty cool. The Coasties stepped up big time in Texas during significant flooding, so this BD was my way of showing them some respect, particularly Petty Officer Ruskan, who made a huge impact at Camp Mystic on his first rescue mission.Warm-O-Rama:
Arm Circles, Finkle Swings (Forward & Side-to-Side), Torso Twists, Willie Mays HaysThe Thang:
The "R.U.S.K.A.N. Gauntlet"
Cadence: Perform exercises with good form, focusing on quality over speed. This is a Tabata workout, with 55 seconds of work, followed by 20 seconds of rest.
-
Ranger Merkins: Standard push-up, but with hands slightly wider than shoulder-width, focusing on chest and shoulders.
-
Underdogs: Start in a high plank position. Lower your body slightly, then push back up, engaging your core and triceps. Think of it as a small, controlled dip in plank.
-
Squats
-
Knerkins: Perform a push-up with your knuckles on the ground instead of palms. This increases wrist stability and can be more challenging.
-
Alternating Lunges: Step forward with one leg, lowering your hips until both knees are bent at approximately a 90-degree angle. Push back to start and alternate legs.
-
Nolan Ryans: Side plank, punch Robin Ventura, flapjack halfway through the set.
Circuit Structure:
-
Perform each exercise in the order listed (Ranger Merkins through Nolan Ryans).
-
Move quickly between exercises with minimal rest
-
After completing all six exercises in the circuit, take a 60 second rest.
-
Complete a total of 6 rounds of this circuit.