Several years ago, when I was a more-or-less disillusioned sailor nearing the end of a loooong career, deployed to East Africa I came across this routine. The site I found it on said that the developer of this had made it for Canadian Special Operations troops.

I did this for about 2-3 months there and, as I recall, it was a real kicker of a routine! I offer it now, to you all, for your training benefit and fun!