Nutt’in Up

Whoopee created an organized Saturday Extra Credit session a few weeks back Nut Up or Shut-up (notice the last word is hyphenated so hence the 4-letter acronym; that seems to be an issue for some…) Q’s have been rotating around so it was my turn. Whoopee was on call, smearing his sexiness all over the hospital, so really I was free to create my own workout as the framework is pretty loose: rucksack required but don’t really ruck. What made it a little challenging for me is I also had the Pain Lab at 0700 so to create two workouts that didn’t overlap too much.

JJ was in the parking lot when I arrived. Roscoe was next and Watts Up was the final train car. I had only two coupons – a bucket with a sandbag – let’s say it was 100 lbs give or take 75-ish. I also had a PVC pipe filled with sand. Since it was my Q and we were to do some heavy lifting, I called a few warm-uppy, stretchy exercises. No need to get hurt at our old age, well JJ’s not officially respect yet, but at 0600 we needed to get the blood flowing a bit. Once complete, grab coupons and head down the nature trail. We said hello to the goats and they replied. We gathered at the bottom of the hill near the bridge. I had music too – my normal 80’s noise.

The timer picked up a coupon, rucked up the hill to visit the goats and return. Frist was the PVC pipe – rifle carry that with arms fully extended. Round 2 was farmers carry or barrel hug the bucket/sandbag. The three remaining PAX did:

• 10 Merkins (Ruck on)
• 10 Squats (Ruck on)
• 10 Ruck Press (you guessed it genius, ruck off)

You repeated those sets continuously until it was your turn to to carry the load. After two rounds we left the coupons and moseyed along the trail and to the picnic shelter.

• 20 Step Ups Right
• 20 Step Ups Left
• 20 Dips
• 20 Derkins

The ruck stayed on for the entire circuit. After a brief rest, we stepped down the reps to 15, then 10, then 5. Nothing like Derkins with weight on your back – our arms were getting toasty. We re-traced our steps, retrieved the coupons and with a few minutes to spare, finished the session with some core work.

• Flutter Kicks – hold ruck overhead x 20
• Heels to Heaven – hold ruck overhead x 20
• American Hammer – w/ ruck x 20

That was time – good work put in by the PAX. NUOS is a friendly workout to get your Saturday started (a bit early). You’ll get your muscles loose. Your legs will get some work but not in the same fashion as running a bunch of miles, so your ready for the bootcamp but not exhausted to the point where you’ll be the 6. If you’re a hungry for an extra workout in your monthly goal – this is a great way to get one. Put it on your schedule and post in GasHouse of TFY.

SS