GORUCK WOW: The Beaux-Body Plan Intro and Part 1

GRC WOW: The Beaux-Body Plan
Cadre: Beaux

“The only true wisdom is knowing you know nothing.”- Socrates

Let me start by saying I am not a dietitian, nor am I a personal trainer. I am a Recon Marine, a drunken gun fighter who possess a war-fighter’s body.

“A war fighters body? What’s that?”

In short it is a body that has a sh*t-ton of core strength with the ability to carry a heavy load far as hell and the endurance to go for days. I use a mix of weight training, distance running, and a splash of CrossFit just to break up the monotony. I don’t have a six-pack, for only a jerk brings a 6-pack to a party. It’s good to have a little fat. It keeps you warm and helps you stay buoyant, because anyone who has done a GORUCK Challenge knows…cold, wet and miserable happen.

If you follow my plan you will be able to out-drink, out-fight and out-perform anyone. (Except of course a Navy Seal because everyone knows they are the coolest and most popular kids in school. “Ask them, they’ll tell you.” – Jason)

Beaux-Body Plan: The Basics

Firstly, work alternating muscle groups and don’t forgot to incorporate rest days.

It’s good to have a little fat. It keeps you warm and helps you stay buoyant…

  • Day 1 chest
  • Day 2 back
  • Day 3 shoulders
  • Day 4 legs
  • Day 5 arms
  • Day 6 rest

Key points:

  • It is important to take a rest day if you feel like you need it.
  • Plug-in running on rest days or days you lift chest, arms and shoulders.
  • With every muscle group there is one exercise you will hate. The secret is to get strong and master those exercises. For me, it was the deadlift, clean-and-press, squats and bench press. The key is to master proper form and allow the weight to follow.
  • If you are just starting-off incorporating weight training into your way of life, try to complete 3 sets of 10 reps (3×10) with pretty much every exercise you do. On your 3rd set if you can only get 8, 6 or whatever other number besides 10, that’s fine.
  • Once you are able to complete 3×10 it’s time to add some weight.
  • Once you hit a plateau switch your workout up to a 8, 6, 4.
  • Of course every once in a while if you don’t feel like picking up heavy sh*t, throw-in a CrossFit workout that is intensive on the muscle group you are looking to hit for that day.

Enough running my mouth. This is my workout for BACK:

Beaux’s Back Workout

  • Deadlift 3×10 – this one is the sh*t that you always have to do!
  • Upright Rows 3×10
  • Lat Pull-Downs 3×10
  • Lawn Mowers 3×10
  • Pull-ups – 3 Max Sets

Remember:

  • If you’re a gym rat still looking for cheese throw in some biceps.
  • Please feel free to add, subtract and supplement different exercises…it’s your workout.
  • You know if you’re cheating yourself, and stop if it hurts (That’s your body telling you you’re doing it wrong.)
  • Also, it’s not manly to not ask for help or guidance from other people in the gym – it’s stupid.

 

About Beaux:

GRC Cadre BeauxBeaux 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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13 comments… add one
  • Stevo of Townsville

    Ripper mate, thanks for the info. Gonna get some pain goin down here with that for sure!
    Cheers, Steve

  • jewboy

    you say how a war fighter has a ton of core strength yet you indicate no such workouts. also, you have a whole day dedicated to arms? lets get realistic, what functional strength will you gain from doing curls all day?

  • beaux

    @jewboy
    What is posted on this page is cleaned up language and content wise. Even this rebuttle isnt going to get the full weight of my personality (keepin clean for the kids).

    Every work out will have one exercise dedicated to core strength (i.e deadlift, squat’s, clean and press). I usually only do an arm day when the rest of my body is smoked. Typically I do bi’s with back and tri’s with chest. I like to have balance and develop the entire body. Having a couple of pieces of dental floss hanging from your shoulder’s isnt going to help you in a bar fight. So do curls for the girl’s or bi’s for the guy’s I dont judge I’m liberatarian Ron Paul 2012.

    That schedule is a framework for you to plug in to your lifestyle. This is what I did and it worked. I can squat 405, clean and press 225, deadlift 405, run a 800m in 2:10 and my 5k time is 18:47.

    So armchair quaterback it if you like but I enjoy picking up heavy sh*t and typically hate crossfit kalesthetic’s.

    I actually have wrote the complete schedule on the GRT group that I imagine will filter its way to here. So if you want the complete version sign up and complete a GORUCKCHALLENGE. http://www.goruckchallenge.com

  • beaux

    @jewboy
    P.S. I’m typically not one to call someone out for political correctness. But the fact that your moniker could be considered an anti-semetic slur does 2 things.

    1. Takes a dump on over 5000 years of rich jewish history from Moses to Sandy Kofax

    2. Show’s a total lack of orignality you could be the “Hebrew Hammer” or the “Chosen Tribesman”

    Come on homey your better than that.
    Beaux

  • Mark Haley

    Hey Beaux,

    What are lawn mowers?

    I have my first tough Mudder in Australia on April 1 (of all days), love the routines and the blogs.

  • beaux

    Lawn mowers consist of getting a flat bench put your knee on the bench and extend the same side ARM for support with the other ARM pick up the weight and while stablizing the core lift the weight in the motion of starting a lawn mower but slow and controlled.

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