Virtual Rucking Event – Sunday 03/29/20

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We are hosting our first CF Cleveland Virtual Rucking Event on Sunday 03/29/20 starting at 10:30am EST. Participants will log on to our Zoom call promptly at 10:30am along with any family members who are joining them.  We encourage you to maintain social distancing from others the entire time.
Following a brief introduction, we’ll talk suggest a few exercises to add in along your ruck and then get underway. We’ll all return to the Zoom call at 11:30am to share some laughs and stories about your adventure
Please watch the attached video if you have no idea what we’re talking about! There’s an index/timeline so you know where to find things if you can’t watch it all.
EVERYONE IS WELCOME. PLEASE INVITE YOUR FRIENDS AND FAMILY MEMBERS TO JOIN IN ON THE ZOOM CALL.  Ask them to watch our video about rucking, it will save you a lot of time trying to explain it 😉
We encourage you to maintain social distancing from others the entire time.
Join Zoom Meeting
Meeting ID: 584 913 2404
The attached video introduces our Virtual Rucking outing including rucking basics for new ruckers and exercise demonstrations for movements to include along the way while you ruck. Be careful not to overdo it on extra leg work like squats and steps ups, focus more on upper body and AB/Core movements. (See below for the index/timeline of the video content)
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” –
Timeline for video:
0:00     Virtual Rucking outing
0:50     Rucking suggestions for beginners. Ruck weight, distance/time, water, & shoes.
2:40     Staci’s ruck sack (ruck) – what’s in it
4:10      Putting on your ruck
4:50     Ruck squats and ruck squat holds
5:45     Zercher squat and ruck squat cleans
6:20     Staci finds a hill
6:50     Ruck step-ups to a bench and rock
8:10     Ruck plank holds on a bench
8:55     More movements utilizing your ruck
9:20     Snatch
9:50     Power clean and push press
10:30    Power clean and jerk
10:45    Devil’s press variations
11:30     Floor press
11:50    Flutter kicks
12:20    Situps, solo and with partner
12:40    Crossover pushup
12:50    Ruck pushups
13:30    Getting up wearing ruck
14:00    Getting creative and staying safe


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