Chernobyl Disaster by the Numbers

DATE: 2022-05-03
AO: Atlantis
Q: Infinity
PAX: Deflator, Hammerhead, True North
FNGs: None
COUNT: 4
WarmUp: Imperial Walkers, Don Quixotes, Beet Pickers, Grady Corns, and World’s Greatest Stretch.

The Thang: Chernobyl Disaster by the Numbers

The Chernobyl nuclear disaster occured on April 26, 1986
36 Squats – 36 years ago

There were four reactors at the Chernobyl Power Plant by 1986, of which the one that experienced a disaster was #4. 4 Burpees – No. 4 Reactor

Mosey to the far wall under pedestrian bridge

The RBMK was the culmination of the Soviet nuclear power program to produce a water-cooled power reactor with dual-use potential based on their graphite-moderated plutonium production military reactors.The RBMK-1000 is a graphite-moderated light-water cooled reactor rated at 3,200 MW-thermal. 10 reps of the following R-B-M-K exercises, all IC:
– Reverse Lunges
– Bonnie Blairs
– Merkins
– Kick-Ups

4 rounds of 7 Star Jumps – Positive void coefficient of reactivity of 4.7 beta

15 CDDs – Minimum safety requirement to keep 15 out of 211 control rods inserted at all times. There were 203 control rods fully withdrawn from the RBMK reactor.

4 rounds of 1 Balls to Wall climbs – Control rods were 4.1 ft shorter than necessary and had graphite tips that initially increased reactivity.

Mosey to benches along waterfront

The Chernobyl Plant had no secure containment in the sense accepted in the West. The reactor core was located in a reinforced concrete lined cavity that acted as a radiation shield. The core sat on a heavy steel plate, with a 1100 ton steel reactor lid on the top. 11 Box Jumps – 1100 ton steel reactor lid

Mosey to fast boat exhibit

After completing a test of a reactor safety system, the operators scrammed the reactor, causing a power spike up to 30,000 MWth (10x the rated power), raising temperatures above the core structural failing point. Explosive steam pressure from the damaged fuel channels escaped into the reactor’s exterior cooling structure, causing an explosion that destroyed the reactor casing, tearing off and blasting the upper plate through the roof of the reactor building. This first explosion ruptured further fuel channels, as well as severing most of the coolant lines feeding the reactor chamber, and as a result, the remaining coolant flashed to steam and escaped the reactor core.
25 Merkins – About 25% of the red-hot graphite blocks and overheated material from the fuel channels were ejected by a second explosion. The graphite in the core then ignited, greatly increasing the release of radioactivity.

The ionizing radiation levels in the worst-hit areas of the reactor building have been estimated to be 5.6 roentgens per second (R/s), equivalent to more than 20,000 roentgens per hour. A lethal dose is around 500 roentgens (~5 Gray (Gy) in modern radiation units) over five hours, so in some areas, unprotected workers received fatal doses in less than a minute.
20 Bonnie Blairs – 20,000 R/hr estimate of highest radiation levels to which personnel were exposed.

Mosey to boardwalk

Approximately 30 people died from immediate blast trauma (one plant operator) and acute radiation syndrome (29 others) in the months after the disaster, consisting of the following:
– 21 Jump Squats – 21 plant operators, including one forever entombed in the destroyed reactor building
– 9 Burpees – 7 firefighters responding to the disaster and 2 security guards outside the plant

The evacuation of the neaby city of Pripyat began at 14:00 on April 27th–a full day and half after the incident. To expedite the evacuation, residents were told to bring only what was necessary, and that they would remain evacuated for approximately three days. As a result, most personal belongings were left behind, and remain there today. By 15:00, 53,000 people were evacuated to various villages of the Kiev region. Later, officials created a 30km exclusion zone, necessitating evacuation of 135,000 people.

30m Bear Crawl – 30km exclusion zone declared

53 SSHs – 53,000 people evacuated from Pripyat

18 Derkins – 18M Rubles initial cost of mitigation actions by Soviet Union; however, the economic damage caused by the disaster is estimated at $225 billion dollars.

Mosey back to start

Mary:
100 LBCs – An estimated 100 people died from acute effects of radiation from the Chernobyl disaster

12 J-Los just because

Plank Hold while quizzing PAX on the four weaknesses of the RBMK reactor:
– Using a graphite moderator in a water cooled reactor, permitting criticality in a total loss of coolant accident.
– A positive steam void coefficient that made the destructive power excursion possible.
– Control rods design; taking 18–20 seconds to be fully inserted, and with graphite tips that increased reactivity initially. – No reinforced containment building.

CoT: The Chernobyl Disaster had a number of tragedies, but in my opinion, the real tragedy was the reliance upon heroes to overcome weaknesses, lies, and misinformation by the Soviet Government on the known problems with the reactor and how to deal with them. Rather than relying on heroes or people to Always perform at their very best, it behooves us as leaders to contribute to organize and design systems that allow people on their worst day to still perform acceptably.

“The truth doesn’t care about our needs or wants- it doesn’t care about our governments, our ideologies, our religions- to lie in wait for all time. This, at last, is the gift of Chernobyl.” -Valery Legasov, from the HBO miniseries ‘Chernobyl’

Rotating stations

DATE: 2022-05-03
AO: General
Q: Booking
PAX: 2 percent, citrus, Traveler, Toolbox, Trolley, Hard Knox FNGs: IC Light
COUNT: 8
WARMUP: SSH, Windmills, Hill Billy, Cherry pickers, michael Phelps, merkins
THE THANG: Dips, step ups, box jumps, calf raises then head to field. PAX broke into 3 groups. Group 1 ran a lap around track abscess timer, group 2 did 15 merkins, plank jacks, monkey humpers, SSH, group 3 did 15 hand release merkins, mountain climbers, BW squats, SSH. Do various means if transportation bw station 2 and 3. Completed 3-4 complete rounds. MARY: flutter kicks, Freddy mercuries, dirty dog, mule kicks
ANNOUNCEMENTS: sandlot new AO meets Saturday 7 am, bone a thon, various Memorial Day events, see Trolly about blood drive at Calvary Methodist
COT: be grateful for your blessings. Your frustrating job is the dream of the unemployed. Your house is dream of the homeless. Your smile dream of the Depressed. Be grateful

Mini-Murphs and Q-School Close Out

DATE: 2022-05-03
AO: Freestate
Q: Horshack
PAX: Winston, Butter, Wildcat, CashOnly
FNGs: Lefty, DungeonMaster, Cannoli
COUNT: 8
Disclaimer – Read!
WARMUP:
• SSH x 25 IC
• Willie Mays Hayes x 10 IC
• Alarm Clocks x 5 OMC
• Carolina Dry Docks x 12 IC
• Karaoke across the blacktop and back
• Windmills x 12 IC
• Overhead Claps x 15 IC
• Michael Phelps x 15 IC
• Cherry Pickers x 15 IC

THE THANG: Mini-Murphs – Less than 4 weeks until Memorial Day! • Clockwise Lap Around the School and Park
• Break into 3 groups and rotate until 0630 (Got in 7 Rounds) o 5 Pull Ups
o 10 Merkins
o 15 Squats
• Counter-Clockwise Lap Around the School and Park

MARY: Don’t let your feet touch the ground
• Partner-up for Ukrainian Throw-Downs 30 seconds each
• Rodeo Flutters Outlaws & Flutters x 10 each direction IC
• Leg Lift Rosalitas x 15 IC
• Plank-o-rama

ANNOUNCEMENTS:
• 1F: Capital Tour CSAUP (May 15-21) Lazlo
• 1F: Boneathon (May 21) – despite the name, this is not porn-related – it’s an annual marathon event organized by F3 Bone. He’s showed up at a few of our Thirsty F3rd Thursdays. He is looking for people to help with nurishment stations along the route. • 1F: Murph WOD Memorial Day (Mon May 30) Yardsale/Roddick
• 2F: Family Picnic (Mon, May 30) Nano
• 2F: Dad’s Camp (June 4-5) Rambler
• Anniversary Convergence (June 18 at Teddy Roosevelt Island) MjP • Harpers Ferry Ruck & Tubing (Date TBD) Jenner
• Sept 11 Stair Climb (Sun 9/11) I Beam
• The Grunt Veterans Day Weekend – TBD
• March 2023 GrowRuck DC Old Bay

COT: Wrap up each workout
Administrivia:
Ensure the Shovel Flag is collected (Site Q, you, or assigned PAX) Connect with the FNG(s) before they leave
• Collect their given name, F3 name, e-mail address, and phone # • Pass this info to the Site Q for invitations to Slack and update Whats App • Acknowledge any FNGs
Backblast: Post the workout and photo
Should be written and posted to The Capital Region Slack site prior to the next workout at this AO. If you’re not on Slack, please get on it: https://join.slack.com/t/f3thecapital/shared_invite/zt-o40agsqq-9Kc9AI2LVr6oEDXB0EC_JQ • Best practice is within 24 hours
• Slack has the “Backblast Cheat Sheet” that walks you through how to post and what to include in your Backblast Closing Thoughts:
• Don’t be afraid to focus on exercise form; coach the PAX (poor form is a precursor to injury)
• Your Q will have an impact on how a Pax begins his day; for better or for worse.
• Serving as Q is Evolutionary Leadership; not revolutionary – and sets us up for taking on greater responsibility – Every fall we switch up leadership: o 1st F: Site Q, have Qs lined up, CSAUPs, etc.
o 2nd F: Happy Hours, Social Events, Comms, What’s App, etc. o 3rd F: Adopt-A-Road, Blood Drive, Fundraisers, etc.

cardio

DATE: 2022-04-26
AO: Atlantis
Q: True North
PAX: Deflator, Infinity, Grease Monkey
FNGs: None
COUNT: 4
WARMUP: karaoke loops x2, box jumps + urkins, reps of 10 down to 1
THE THANG: teams of 2, 1 team on suicides ladder with 4 rungs, other team doing workout which must end only on a rep ending in 0 (squats, freddy mercuries, planks, burpees)
MARY: mosey and reduced suicide ladder with 2 rungs + crunchy frogs on the water. 10 reps only box jumps and derkins, 1 min plank ANNOUNCEMENTS: check out workouts of the day
COT: be thankful for everything, every day

Strength Training

DATE: 2022-05-02
AO: Farm
Q: Infinity
PAX: Chile, Louis, Sparky, Matthew – Running Man
FNGs: None
COUNT: 5
Warm up: Don Quixotes, Cherry Pickers, Willy Mays Hayes, Bent Over IT Band Stretches, Bent Over Shoulder Stretches, World’s Greatest Stretch, and LBACs.

The Thang:
2RFT 10 reps, IC, with coupon:
– Coupon Shoulder Presses
– Bulgarian Split Squats, left leg
– Bulgarian Split Squats, right leg
– Bent Over Coupon Rows
– Derkins
– Reverse Lunges, left leg
– Reverse Lunges, right leg
– Weighted Calf Raises
– Squat-Curl-Press
– Coupon Swings

Mary: Legs over coupon raises, Flutter Kicks w/coupon, Nolan Ryans, LBCs, and Elbow Plank hold.

CoT:
“I will take responsibility for what I have done. If I must fall, I will rise each time a better man.” – Brandon Sanderson, Oathbringer (The Stormlight Archive #3)

We need to accept our poor decisions, bad actions, and mistakes and use them to learn and become better. Journaling will assist in this, but write your journal for yourself, not for others. Provide an unvarnished picture of your life for you to accurately reflect upon and learn from.