[vc_row][vc_column][vc_column_text]
We are hosting our first CF Cleveland Thanksgiving ‘Turkey Ruck” on Thursday November 26th 2020 beginning at 9:00am. We’ll be gathering outside of the gym on Allen Court in Rocky River at 10:30am EST. See below for the flyer including the planned route.
RSVPs are encouraged so we can get an idea of our attendance. Please use this link and choose the Turkey Ruck on Thursday 11/26/20. https://syncapp.wodhopper.com/gym/11282
This is a live, in-person event AND a virtual event for those who wish to ruck a different route on their own. Virtual Participants will log on to our Zoom call promptly at 9:00am EST along with any quarantined family members who are joining them remotely.
If you are joining us via Zoom,
Join Zoom Meeting at 9:00am
https://zoom.us/j/5849132404
PASSWORD: turkey
Meeting ID: 584 913 2404
Following brief introductions, we’ll suggest a few optional exercises to add in along your ruck, and then we’ll get underway. Our route is approximately 5 miles and includes a drop down into the Metroparks. For those who prefer a shorter route, we will have several ‘turn-around” points along the way. For those who prefer a longer route, they may continue after we all reconvene at the gym at approximately 10:30am.
EVERYONE IS WELCOME. PLEASE INVITE YOUR FRIENDS AND FAMILY MEMBERS TO JOIN IN. Ask them to watch our video below if they don’t know anything about rucking. It will save you a lot of time trying to explain ????
We encourage you to maintain social distancing from others the entire time.
The video includes Rucking basics and demonstrations of exercises you can add in along the way. There’s an index/timeline so you know where to find things if you can’t watch it all.
RUCK•ING [VERB] // Walking with a weighted rucksack (aka backpack). It implies action, energy, and purpose. Rucking requires strength, endurance, and character — and builds it, too.
“Cardio for people who think running sucks” – Goruck.com
[/vc_column_text][vc_video link=”https://youtu.be/aKJu3t_fMbE” video_title=”1″][vc_column_text]
If you are new to rucking, here are a few suggestions before you depart on your next ruck. Rucking is simply walking/hiking wearing a weighted pack. You can wear a ruck like one available from Goruck.com or simply add weight to an old backpack. It’s great cardio and you can spice it up by adding exercises (PT) along the way. This video includes a couple dozen exercise ideas, but the list in endless.
Timeline for video:
0:00 Rucking suggestions for beginners. Ruck weight, distance/time, water, & shoes.
1:50 Staci’s ruck sack (ruck) – what’s in it
3:20 Putting on your ruck
4:00 Ruck squats and ruck squat holds
4:55 Zercher squat and ruck squat cleans
5:30 Staci finds a hill
6:00 Ruck step-ups to a bench and rock
7:20 Ruck plank holds on a bench
8:05 More movements utilizing your ruck
8:30 Snatch
9:00 Power clean and push press
9:40 Power clean and jerk
9:55 Devil’s press variations
10:40 Floor press
11:00 Flutter kicks
12:30 Situps, solo and with partner
11:50 Crossover pushup
12:00 Ruck pushups
12:40 Getting up wearing ruck
13:10 Getting creative and staying safe
[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][us_image image=”12054″ size=”full”][/vc_column][/vc_row]
