GRC WOW: The Beaux-Body Plan Part 4: “Grunt Legz”
The foundation to everything is found at the bottom.
This week, get ready to crush your legz with the fourth installment of the Beaux-Body Plan: Grunt Legz.
And if you missed any of Beaux’s previous workouts, check out the series here:
- The Beaux-Body Plan Intro and Part 1
- The Beaux-Body Plan Part 2: Chesticles
- The Beaux-Body Plan Part 3: Spartan-Shoulders
Just when you thought I blew my ” W.O.W. ” on the first 3 workouts, I’m back. After a 20-minute nap and a sh*t ton of pineapple juice and Mountain Dew (just for a lil’ extra Flava-Flav, viking hat not included) I’m back baby, and better than ever.
It has been brought to my attention that my spelling and/or grammar are not exactly up to snuff or, in other words, “sub-paah” (said in snooty -as-hell New England accent). Well, I have an explanation for that – I spell Marine “G-R-U-N-T.” Some go to school for 8 years to become a doctor. I went to school for 8 years to become a Marine. The last time I was tested spelling wasn’t graded, only accuracy, so in short GO-RUCK yourself.
So if we don’t make you, or anyone else for that matter, think of quitting at least once we failed you.
With that said, I’m heavily inebriated and ready to talk smack. To whom, one might ask? Well in short, anyone who wants to bring the ruckus. ZERO-hour is always fast approaching and you will find Cadre Lou and I got our jobs for more than our winning smiles and 500-pound personalities. All the Cadre have come to a point when you realize that quitting is not an option on the table. We can recognize our own and our team’s breaking point and we can overcome, adapt and do whatever it takes to complete the mission. So if we don’t make you, or anyone else for that matter, think of quitting at least once we failed you. Completing a GORUCK Challenge is an initiation into a brotherhood/sisterhood where you reach your limits as a man/woman and karate kick them in the face. Once you conquer your limits anything is possible.
It starts with a strong foundation
The foundation to everything is found at the bottom. No skyscraper has twigs holding it up. The most important muscle group (and if you look around, the most overlooked) is LEGZ. (I throw in the Z because I’m just that “gangsta.”) Why is it the most important? Your legs (along with your core) are crucial to mission accomplishment. The Recon Creed says, “completion of the reconnaissance mission shall be my life.” In short, if you can’t get to the job and maintain the same standard of excellence, then you’re worthless. Now I can’t say there is any perfect formula to be a PT GOD, but I am 6’1″, 205 pounds and can squat 405 pounds, run a 2:10 800-meter and an 18:47 5k (not in a row, but I did all 3 in December). So heed my advice.
This is more unorthodox than usual, but you need to mix it up.
Beaux’s Legz Workout
On leg day start your progression with:
- 3×10 Squat: this is the sh*t you have to do!
- 3×20 Calf Raises: Between each set do a max set of toe taps this is crucial because the main reason people get shin splints is due to the underdevelopment of the shin muscle. Stand next to a wall, stick your arm out for balance and tap your toes.
- 3×10 Leg Press
- 3×10 Quad Extensions
- 3×10 Hamstring Curls
When you’re not on leg day, it is crucial to get your “Gump on” — that means running on chest, arms, shoulders, and rest days. I don’t run on back days because it hurts, and if I have said anything it is, “If it hurts STOP!” But if you can run on back day then do it. DO IT! (Starsky and Hutch reference circa Ben Stiller.) Cross training is crucial because your legz can’t be too bulky or too specialized for a specific event so mix it up – bike, swim, run, and RUCK (seriously one day a week throw some weight on your back). But I will cover cross training/cardio in a different post.
“Now go lift heavy sh*t!”
Beaux is a GORUCK Challenge Cadre and a Force Recon Marine with multiple deployments to Iraq behind him. He is a mysterious force who cannot be contained by earthly methods. He showed up for Class 001 of the GORUCK Challenge proclaiming that he wanted to meet the kind of person who would sign up for this kind of thing. Those who have watched ‘Surviving the Cut’ may recognize him for some of the same antics he brings with him to the GORUCK Challenge. Beaux is known for articulating a unique sound and fury, known as Beauxetry, in his WOWs.
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