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	<title type="text">GORUCK Blog Archive</title>
	<subtitle type="text">Posts &#38; stories from GORUCK, 2008-2022</subtitle>

	<updated>2022-09-01T17:34:31Z</updated>

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		<author>
			<name>GORUCK</name>
					</author>

		<title type="html"><![CDATA[Tribe Kids: September 2022]]></title>
		<link rel="alternate" type="text/html" href="https://blog.goruck.com/rucking-training/tribe-kids-september-2022/" />

		<id>https://blog.goruck.com/?p=46590</id>
		<updated>2022-09-01T17:34:31Z</updated>
		<published>2022-09-01T17:34:31Z</published>
		<category scheme="https://blog.goruck.com" term="Rucking &amp; Training" /><category scheme="https://blog.goruck.com" term="#gorucktribe" /><category scheme="https://blog.goruck.com" term="GORUCK" /><category scheme="https://blog.goruck.com" term="tribe kids" />
		<summary type="html"><![CDATA[Tribe Kids: Remember This month, Tribe Kids REMEMBER the tragic events of 9/11 by reading a book, rucking, doing a workout, and recognizing a hero they look up to. Talking about historic events, such as 9/11, with young children does not have to be forced, or follow a certain formula. Start with where your children &#8230;]]></summary>

					<content type="html" xml:base="https://blog.goruck.com/rucking-training/tribe-kids-september-2022/"><![CDATA[<h1 style="text-align: center;">Tribe Kids: Remember</h1>
<p><span data-sheets-formula-bar-text-style="font-size:13px;color:#000000;font-weight:normal;text-decoration:none;font-family:'Arial';font-style:normal;text-decoration-skip-ink:none;">This month, Tribe Kids REMEMBER the tragic events of 9/11 by reading a book, rucking, doing a workout, and recognizing a hero they look up to. </span></p>
<p><span data-sheets-formula-bar-text-style="font-size:13px;color:#000000;font-weight:normal;text-decoration:none;font-family:'Arial';font-style:normal;text-decoration-skip-ink:none;">Talking about historic events, such as 9/11, with young children does not have to be forced, or follow a certain formula. Start with where your children are at. Depending on how old they are, ask them questions like: What do they know about the event? Have they read anything in school about that day or what happened after? Start with what they know, and support them with facts. Answer the questions that they ask. If you are wondering where to start, refer to the articles below that the &#8220;9/11 Memorial and Museum&#8221; have provided as resources. </span></p>
<p><span data-sheets-formula-bar-text-style="font-size:13px;color:#000000;font-weight:normal;text-decoration:none;font-family:'Arial';font-style:normal;text-decoration-skip-ink:none;">This month we&#8217;d like to highlight </span>the <a href="https://www.travismanion.org/?gclid=CjwKCAjw6raYBhB7EiwABge5KuzqwUEkx3tSzrdHO4ajAfhGhD9owR9q8U0QxIUus_MBl-b23uLLIBoCHSAQAvD_BwE">Travis Manion Founda<span data-sheets-formula-bar-text-style="font-size:13px;color:#1155cc;font-weight:normal;text-decoration:underline;font-family:''Arial'';font-style:normal;text-decoration-skip-ink:none;">tion</span></a><span data-sheets-formula-bar-text-style="font-size:13px;color:#000000;font-weight:normal;text-decoration:none;font-family:'Arial';font-style:normal;text-decoration-skip-ink:none;">, an organization whose mission it is to &#8220;unite and strengthen communities by training, developing, and highlighting the role models that lead them&#8230;. [TMF] develops programs, training opportunities, and events designed to empower veterans and families of the fallen, and then inspires [those veterans] to pass on their values to the next generation and the community at large.&#8221;</span></p>
<p><a href="https://www.goruck.com/products/patch-goruck-tribe-kids?_pos=2&amp;_psq=tribe-kids&amp;_ss=e&amp;_v=1.0"><img decoding="async" loading="lazy" class=" wp-image-46601 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/08/Screen-Shot-2022-08-30-at-10.36.25-AM.png" alt="" width="367" height="243" /></a></p>
<h1>Workout A: Stair Ruck</h1>
<p>Find a set of stairs and walk up and down for 15-30 minutes</p>
<p>OR</p>
<p>Do a <a href="https://www.travismanion.org/events/911-heroes-run/">&#8220;9/11 Heroes Run&#8221;</a> (click the link for more info).</p>
<h1>Workout B: &#8220;Up and Down&#8221;</h1>
<h2><strong>All Ages</strong></h2>
<p><em>EMOM for 4-8 minutes*</em></p>
<p>Min 1: Lunges in place :30 secs + 1 side roll (then rest)</p>
<p>Min 2: Sit-ups :30 secs + 2 side rolls (then rest)</p>
<p>Min 3: Ruck high pull :30 secs + 3 side rolls (then rest)</p>
<p>Min 4: 4 side rolls + hold downward dog for the rest of the min**</p>
<p>*Grown-ups must keep track of seconds, movements, etc. Tell the kids what they are doing and when to switch/rest.</p>
<p>**Older children repeat all 4 minutes a second time</p>
<p><iframe loading="lazy" title="Tribe Kids- Remember // September Video" src="https://fast.wistia.net/embed/iframe/vsd3zwzg0t?dnt=1" allow="autoplay; fullscreen" allowtransparency="true" frameborder="0" scrolling="no" class="wistia_embed" name="wistia_embed" msallowfullscreen width="960" height="540"></iframe><script src="https://fast.wistia.net/assets/external/E-v1.js" async></script></p>
<p><a href="https://blog.goruck.com/wp-content/uploads/2022/08/Worksheet-Tribe-Kids-8-under-SEPT-2022-1.pdf">Worksheet Tribe Kids 8 under SEPT 2022 (1)</a></p>
<p><a href="https://blog.goruck.com/wp-content/uploads/2022/08/Worksheet-Tribe-Kids-8-older-SEPT-2022-1.pdf">Worksheet Tribe Kids 8 older SEPT 2022 (1)</a></p>

<script charset="ISO-8859-1" src="https://fast.wistia.com/static/concat/iframe-api-v1.js"></script>]]></content>
		
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			</entry>
		<entry>
		<author>
			<name>GORUCK</name>
					</author>

		<title type="html"><![CDATA[Tribe Kids: August 2022]]></title>
		<link rel="alternate" type="text/html" href="https://blog.goruck.com/rucking-training/tribe-kids-august-2022/" />

		<id>https://blog.goruck.com/?p=46567</id>
		<updated>2022-08-02T14:29:21Z</updated>
		<published>2022-08-01T21:06:54Z</published>
		<category scheme="https://blog.goruck.com" term="Rucking &amp; Training" /><category scheme="https://blog.goruck.com" term="#gorucktribe" /><category scheme="https://blog.goruck.com" term="GORUCK" /><category scheme="https://blog.goruck.com" term="tribe kids" />
		<summary type="html"><![CDATA[Tribe Kids: Seek Determination Anything is possible if you persevere! This month Tribe Kids &#8220;Seek Determination,&#8221; through reading a true story, doing a challenging ruck and workout, and testing their skills in science. In our book &#8220;The Boy Who Harnessed the Wind&#8221; (all ages), kids will read about William Kamkwamba who solved a big problem &#8230;]]></summary>

					<content type="html" xml:base="https://blog.goruck.com/rucking-training/tribe-kids-august-2022/"><![CDATA[<h1 style="text-align: center;">Tribe Kids: Seek Determination</h1>
<p>Anything is possible if you persevere! This month Tribe Kids &#8220;Seek Determination,&#8221; through reading a true story, doing a challenging ruck and workout, and testing their skills in science. In our book &#8220;The Boy Who Harnessed the Wind&#8221; (all ages), kids will read about William Kamkwamba who solved a big problem in his village with his creative thinking and ability to apply science to the problem.</p>
<p>Encouraging children to test their hand at science by hypothesizing, experimenting, and practicing allows them to see what happens when they follow a scientific process. Science can be done with little ones too! Simple things include helping your child notice anything at all, for example you can point out how light changes throughout the day, then ask them why they think that happens. Just getting children thinking and hypothesizing is a great way to scaffold that process so that when they are a little older, you can start to do experiments with them. For older children, look through the list provided and choose an experiment to do with them. Ask them questions about what they think will happen and why, do not share answers with them, do the project, and then talk through what happened. You&#8217;ll see the magic unfold before your eyes as your child&#8217;s world expands!</p>
<p><a href="https://www.goruck.com/products/patch-goruck-tribe-kids"><img decoding="async" loading="lazy" class=" wp-image-46575 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/07/Screen-Shot-2022-07-26-at-1.10.23-PM.png" alt="" width="370" height="244" /></a></p>
<h1>Workout A: Long Ruck</h1>
<p style="text-align: center;">You&#8217;ve been consistent all school year, so it is time to do a longer ruck! Grab a grown-up and take a walk for 60 minutes. You&#8217;ve got this!</p>
<h1>Workout B: &#8220;Flow&#8221;</h1>
<h2>(All ages)</h2>
<p><em>AMRAP in 5-7 min:</em><br />
5 forward rolls<br />
5 pike push ups (no ruck)<br />
10 jumping squats (ruck on or off)<br />
50 meter sprint (ruck on)</p>
<p><iframe loading="lazy" title="GORUCK_TRIBEKIDS_AUG_2022 Video" src="https://fast.wistia.net/embed/iframe/t6gskkrjiz?dnt=1" allow="autoplay; fullscreen" allowtransparency="true" frameborder="0" scrolling="no" class="wistia_embed" name="wistia_embed" msallowfullscreen width="960" height="540"></iframe><script src="https://fast.wistia.net/assets/external/E-v1.js" async></script></p>
<p><a href="https://blog.goruck.com/wp-content/uploads/2022/07/Worksheet-Tribe-Kids-8-under-AUGUST-2022.pdf">Worksheet Tribe Kids 8 under AUGUST 2022</a></p>
<p><a href="https://blog.goruck.com/wp-content/uploads/2022/07/Worksheet-Tribe-Kids-8-older-AUGUST-2022.pdf">Worksheet Tribe Kids 8 older AUGUST 2022</a></p>

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		<entry>
		<author>
			<name>GORUCK</name>
					</author>

		<title type="html"><![CDATA[GORUCK Tribe: August 2022]]></title>
		<link rel="alternate" type="text/html" href="https://blog.goruck.com/rucking-training/goruck-tribe-august-2022/" />

		<id>https://blog.goruck.com/?p=46570</id>
		<updated>2022-08-02T15:33:28Z</updated>
		<published>2022-08-01T14:00:41Z</published>
		<category scheme="https://blog.goruck.com" term="Rucking &amp; Training" /><category scheme="https://blog.goruck.com" term="#gorucktribe" /><category scheme="https://blog.goruck.com" term="GORUCK" />
		<summary type="html"><![CDATA[Here is a rundown on all details for August 2022: Peace I recently rewatched the movie Miss Congeniality while thoroughly bored and sleepless on a long flight. It’s a silly movie and not one that should be considered timeless. In case you’ve forgotten the plotline (it’s been out for 22 years!), the gist is that &#8230;]]></summary>

					<content type="html" xml:base="https://blog.goruck.com/rucking-training/goruck-tribe-august-2022/"><![CDATA[<h2 style="text-align: center;">Here is a rundown on all details for August 2022: Peace</h2>
<figure id="attachment_46581" aria-describedby="caption-attachment-46581" style="width: 381px" class="wp-caption aligncenter"><img decoding="async" loading="lazy" class=" wp-image-46581" src="https://blog.goruck.com/wp-content/uploads/2022/08/Screen-Shot-2022-08-02-at-10.35.15-AM.png" alt="" width="381" height="251" /><figcaption id="caption-attachment-46581" class="wp-caption-text">August 2022 exclusive patch: Peace</figcaption></figure>
<p>I recently rewatched the movie Miss Congeniality while thoroughly bored and sleepless on a long flight. It’s a silly movie and not one that should be considered timeless. In case you’ve forgotten the plotline (it’s been out for 22 years!), the gist is that a tomboyish FBI agent named Gracie Hart (played by the inimitable Sandra Bullock) goes undercover as a beauty pageant contestant after her department is tipped off about a bomb threat.</p>
<p>Hart is coached by the hilarious beauty queen fixer played by Michael Caine to look and sound beautiful, though she struggles to be anything other than her authentic self. (Spoiler: she’s already beautiful). There’s an amusing scene where every pageant contestant answers “world peace” as the only acceptable answer to any question asked of them. Even Hart goes along with the game though she gives her unpolished, and assumably more honest answer, first.</p>
<p dir="ltr" style="text-align: center;"><em><span id="m_-8901832208446773140docs-internal-guid-96fc3358-7fff-2d5e-19c1-a7a8787964c0"><strong>Stan Fields:</strong> What is the one most important thing our society needs? </span></em></p>
<p dir="ltr" style="text-align: center;"><em><strong>Gracie Hart:</strong> That would be harsher punishment for parole violators, Stan. </em></p>
<p dir="ltr" style="text-align: center;"><em>(silence from the audience)</em></p>
<p dir="ltr" style="text-align: center;"><em><strong>Gracie Hart:</strong> And world peace!</em></p>
<p dir="ltr" style="text-align: center;"><em>(crowd cheers enthusiastically)</em></p>
<p>What makes this statement so banal and absurd is that, especially after we reach a certain age, we know how impossible it is. How are we supposed to achieve world peace when we can’t even get along with the people in our close circles? What sort of actions could actually bring about lasting peace between individuals, groups, and nations? Does peace have to be mutual? When and how does one achieve true peace?</p>
<p>At a time when faith in our social institutions feels at an all time low, perhaps the “world” part of world peace has to come from within ourselves, or as Miss Congeniality herself discovers, from protecting and being kind to both herself and others, even and especially if they seem to be quite different than her. While graciously accepting the honor of Miss Congeniality at the end of the movie, Hart admits that she does want world peace after all.</p>
<p>I believe it was Mother Teresa who once said, “Peace begins with a smile.” There’s not much more congenial than that.</p>
<p><img decoding="async" loading="lazy" class="size-full wp-image-45925 alignleft" src="https://blog.goruck.com/wp-content/uploads/2022/01/Emilys-Signature.png" alt="" width="200" height="64" />Emily McCarthy</p>
<p>Co-Founder, GORUCK</p>
<p><img decoding="async" loading="lazy" class="size-full wp-image-46582 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/08/Screen-Shot-2022-08-02-at-10.35.31-AM.png" alt="" width="1062" height="1060" /></p>
<p><img decoding="async" loading="lazy" class="size-full wp-image-46411 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/06/TribeCategory-Header_Workout.jpg" alt="" width="1240" height="200" /></p>
<p><img decoding="async" loading="lazy" class=" wp-image-46583 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/08/Screen-Shot-2022-08-02-at-10.35.42-AM.png" alt="" width="387" height="216" /></p>
<p style="text-align: center;"><strong>THE &#8220;13&#8221;:</strong></p>
<p style="text-align: center;"><strong><span id="m_-8901832208446773140docs-internal-guid-18e55bb3-7fff-45ec-09d8-03fa341cf906">PART 1: </span></strong><br />
13min AMRAP<br />
13 sandbag man makers<br />
13 ruck lunges<br />
Immediately after ruck 1 mile</p>
<p dir="ltr" style="text-align: center;"><strong><span id="m_-8901832208446773140docs-internal-guid-18e55bb3-7fff-45ec-09d8-03fa341cf906">PART 2:</span></strong><br />
At the 30 min mark (you have a time hack), complete the following:</p>
<p dir="ltr" style="text-align: center;"><em><span id="m_-8901832208446773140docs-internal-guid-18e55bb3-7fff-45ec-09d8-03fa341cf906">13min AMRAP:</span></em><br />
13 Sandbag get-ups<br />
13 ruck push-ups<br />
Immediately after ruck 1 Mile</p>
<p dir="ltr" style="text-align: center;"><em><span id="m_-8901832208446773140docs-internal-guid-18e55bb3-7fff-45ec-09d8-03fa341cf906">Advanced:</span></em><br />
Sandbag #80/#60<br />
Ruck: #45/#30</p>
<p dir="ltr" style="text-align: center;"><em>Intermediate:</em><br />
Sandbag #60/#40<br />
Ruck: #30/#20</p>
<p dir="ltr" style="text-align: center;"><em>Beginner:</em><br />
Sandbag: #40/#20<br />
Ruck: #20/#10</p>
<p dir="ltr" style="text-align: center;"><strong>Significance:</strong></p>
<p style="text-align: center;">Honoring the <a href="https://trk.klclick.com/ls/click?upn=KnIyrxYs2ROf-2BaVutIRasItmuanvOu8VPOPpGBX3JoqCLxwQFq5oT-2BOMBdh5jsiBx5JFPj6NR-2BhJEULx2N0A9z-2FAzJOXPa9DSW7lVCwXXrApAOmjDPC-2FOv6rBff9H8-2BWqvd7VjaQacO1Iwb8rSuKihyuuRgMO20KqhZbvVN1enXb0cDcbVIRe-2FfY-2BMH4lIP6Pomovh-2B7P8NGABK3AuqQw920EBWAPTJa2M-2BnWkqanTNlv8T7BfLoiPbAWl242Spu7b2jJUUNBQtRoZ5wxK90ens5-2FnnwlmzaKjUpqeGH-2FZ-2F74y49S86PmWN7eZwp4KlNYWiUB8kY-2B-2Bai34hl2V32deFoPTmj15LueObvCaM9n-2Fr0Gp-2Frc0Z3iHB4fGG1dG1k4z5gUPI6sZK9vrFYpa3R078-2Fq9nbMbC2FLRYobb6pw2ytcs1hu9KwMKQ82VEE5C0aQ3G_VTeBGspdjiUhNgkI4KCrc4HC-2FDhwMUmleUgHBEFGb3nZ1Qff8YVGmTb-2Fn-2Bx60ig9kDifNvHx3b9HX9d94ApzRkj8IRHWf7-2BU0dFSZdgXmRGD8vrnl-2BxmokEwCKj9-2F7vENYqpCOuJyIuPKagmmStonT7-2BUhqKwiGGDkB8E6i0o4H3oXhiMxngHyJpH7Ss4nt6712huyok10a4MqvfBWvJzyCyoI8tSxbPN0V-2B2fTQtRo8LMQMF4C2vnCYP7uJzBFtejxoCinaMIEvXPCGcuXbvQgYjuqE3oewoWpkku-2FIb-2Fsk5nzgSFnTcEzz2iyKmXS2V7gh7AqCRwzr2h0Mt-2F8qSPbiJv-2Bolt1F3YXBGzniZ9Z-2FZieE5PMIJpcLB-2FXTIadg19vac5PzWP8cj7stcL6NFap2zFrHn7ErLe2-2FqV8eo1o-3D" target="_blank" data-saferedirecturl="https://www.google.com/url?q=https://trk.klclick.com/ls/click?upn%3DKnIyrxYs2ROf-2BaVutIRasItmuanvOu8VPOPpGBX3JoqCLxwQFq5oT-2BOMBdh5jsiBx5JFPj6NR-2BhJEULx2N0A9z-2FAzJOXPa9DSW7lVCwXXrApAOmjDPC-2FOv6rBff9H8-2BWqvd7VjaQacO1Iwb8rSuKihyuuRgMO20KqhZbvVN1enXb0cDcbVIRe-2FfY-2BMH4lIP6Pomovh-2B7P8NGABK3AuqQw920EBWAPTJa2M-2BnWkqanTNlv8T7BfLoiPbAWl242Spu7b2jJUUNBQtRoZ5wxK90ens5-2FnnwlmzaKjUpqeGH-2FZ-2F74y49S86PmWN7eZwp4KlNYWiUB8kY-2B-2Bai34hl2V32deFoPTmj15LueObvCaM9n-2Fr0Gp-2Frc0Z3iHB4fGG1dG1k4z5gUPI6sZK9vrFYpa3R078-2Fq9nbMbC2FLRYobb6pw2ytcs1hu9KwMKQ82VEE5C0aQ3G_VTeBGspdjiUhNgkI4KCrc4HC-2FDhwMUmleUgHBEFGb3nZ1Qff8YVGmTb-2Fn-2Bx60ig9kDifNvHx3b9HX9d94ApzRkj8IRHWf7-2BU0dFSZdgXmRGD8vrnl-2BxmokEwCKj9-2F7vENYqpCOuJyIuPKagmmStonT7-2BUhqKwiGGDkB8E6i0o4H3oXhiMxngHyJpH7Ss4nt6712huyok10a4MqvfBWvJzyCyoI8tSxbPN0V-2B2fTQtRo8LMQMF4C2vnCYP7uJzBFtejxoCinaMIEvXPCGcuXbvQgYjuqE3oewoWpkku-2FIb-2Fsk5nzgSFnTcEzz2iyKmXS2V7gh7AqCRwzr2h0Mt-2F8qSPbiJv-2Bolt1F3YXBGzniZ9Z-2FZieE5PMIJpcLB-2FXTIadg19vac5PzWP8cj7stcL6NFap2zFrHn7ErLe2-2FqV8eo1o-3D&amp;source=gmail&amp;ust=1659532988666000&amp;usg=AOvVaw3khhKy4srblmtB0JUX80dB" rel="noopener noreferrer">13 troops</a> killed during the final days and withdrawal from Afghanistan:</p>
<p style="text-align: center;">Sgt. Johanny Rosario Pichardo</p>
<p style="text-align: center;">Sgt. Nicole L. Gee</p>
<p style="text-align: center;">Staff Sgt. Darin T. Hoover</p>
<p style="text-align: center;">Cpl. Hunter Lopez</p>
<p style="text-align: center;">Cpl. Daegan W. Page</p>
<p style="text-align: center;">Cpl. Humberto A. Sanchez</p>
<p style="text-align: center;">Lance Cpl. David L. Espinoza</p>
<p style="text-align: center;">Lance Cpl. Jared M. Schmitz</p>
<p style="text-align: center;">Lance Cpl. Rylee J. McCollum</p>
<p style="text-align: center;">Lance Cpl. Dylan R. Merola</p>
<p style="text-align: center;">Lance Cpl. Kareem M. Nikoui</p>
<p style="text-align: center;">Navy Corpsman Maxton W. Soviak</p>
<p style="text-align: center;">Staff Sgt. Ryan C. Knauss</p>
<p style="text-align: center;"><a href="https://www.youtube.com/watch?v=FT--0-ueqxg">Watch the Demo WOD by Cadre DS</a></p>
<p><img decoding="async" loading="lazy" class="size-full wp-image-46410 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/06/TribeCategory-Header_Rucking.jpg" alt="" width="1240" height="200" /></p>
<p style="text-align: center;"><strong>31 Total Miles. Broken down anyway throughout the month.</strong></p>
<p style="text-align: center;">Aim for 31+ lbs as weight or stick to your <a href="https://trk.klclick.com/ls/click?upn=KnIyrxYs2ROf-2BaVutIRasOqN0EfuueyBoGjmLBiEAtPMOUf-2FO2EwAQWfYsW910Le4BX3dGvYK9HlaDD0sHlz3LZd-2BgDgfzQLgBV26wuVQToBroLiPswdiMgq4QmgInsaFKvyANhOqZlon5d86JBuwM4F2k78Qq7Qy1Iy008Dd-2Bs18UexohDLc9s3MmHnPDoh0EuITi3BJK6eYsm9Oy1hmzKiQJjb8r0IHr-2FLYJPnquKza-2Fl4jQFP3n3InoCU12uCp-2B52BZYCzpWV8afzZd98RKiIjOC6p5wGMxXQ33LaJ8I-3DIO8I_VTeBGspdjiUhNgkI4KCrc4HC-2FDhwMUmleUgHBEFGb3nZ1Qff8YVGmTb-2Fn-2Bx60ig9kDifNvHx3b9HX9d94ApzRkj8IRHWf7-2BU0dFSZdgXmRGD8vrnl-2BxmokEwCKj9-2F7vENYqpCOuJyIuPKagmmStonT7-2BUhqKwiGGDkB8E6i0o4H3oXhiMxngHyJpH7Ss4nt6712huyok10a4MqvfBWvJzyCyoI8tSxbPN0V-2B2fTQtRrwmfbHAJ0i2HAey-2FwYsNFH-2F1NVecowngeZIudJuHH4qA1Y8-2BicqY9516O34IyJMz0d7J6Fp7YFBce1JwuvgSeqz5OoH7KhRqXjD6e9WwT48lYAqKsX5zNBLgSDr2Y6IhAbcdoqvNx-2FFcJNZ3CRcXQ7YmGPDzxSJDnJHWaYwErQsguJQcTy1SmF-2BAPTTCisPfw-3D" target="_blank" data-saferedirecturl="https://www.google.com/url?q=https://trk.klclick.com/ls/click?upn%3DKnIyrxYs2ROf-2BaVutIRasOqN0EfuueyBoGjmLBiEAtPMOUf-2FO2EwAQWfYsW910Le4BX3dGvYK9HlaDD0sHlz3LZd-2BgDgfzQLgBV26wuVQToBroLiPswdiMgq4QmgInsaFKvyANhOqZlon5d86JBuwM4F2k78Qq7Qy1Iy008Dd-2Bs18UexohDLc9s3MmHnPDoh0EuITi3BJK6eYsm9Oy1hmzKiQJjb8r0IHr-2FLYJPnquKza-2Fl4jQFP3n3InoCU12uCp-2B52BZYCzpWV8afzZd98RKiIjOC6p5wGMxXQ33LaJ8I-3DIO8I_VTeBGspdjiUhNgkI4KCrc4HC-2FDhwMUmleUgHBEFGb3nZ1Qff8YVGmTb-2Fn-2Bx60ig9kDifNvHx3b9HX9d94ApzRkj8IRHWf7-2BU0dFSZdgXmRGD8vrnl-2BxmokEwCKj9-2F7vENYqpCOuJyIuPKagmmStonT7-2BUhqKwiGGDkB8E6i0o4H3oXhiMxngHyJpH7Ss4nt6712huyok10a4MqvfBWvJzyCyoI8tSxbPN0V-2B2fTQtRrwmfbHAJ0i2HAey-2FwYsNFH-2F1NVecowngeZIudJuHH4qA1Y8-2BicqY9516O34IyJMz0d7J6Fp7YFBce1JwuvgSeqz5OoH7KhRqXjD6e9WwT48lYAqKsX5zNBLgSDr2Y6IhAbcdoqvNx-2FFcJNZ3CRcXQ7YmGPDzxSJDnJHWaYwErQsguJQcTy1SmF-2BAPTTCisPfw-3D&amp;source=gmail&amp;ust=1659532988666000&amp;usg=AOvVaw0WG5899U6S8GDGi2vRpKRA" rel="noopener noreferrer">Event</a> Standard weight:</p>
<p dir="ltr" style="text-align: center;"><em><span id="m_-8901832208446773140docs-internal-guid-e58f8ec7-7fff-dadc-91c1-a3702889538b">#30 for over 150lb body weight </span><br />
#20 for under 150lb body weight </em></p>
<p><img decoding="async" loading="lazy" class="size-full wp-image-46406 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/06/TribeCategory-Header_AdditionalChallenge.jpg" alt="" width="1240" height="200" /></p>
<p style="text-align: center;">Think about an area of your life where you are not at peace. Perhaps it&#8217;s with a relationship, your career, your fitness, or another aspect of your life. Write down three ways to attempt to obtain peace and put it on your bathroom mirror.</p>
<p><img decoding="async" loading="lazy" class="size-full wp-image-46409 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/06/TribeCategory-Header_FunctionsCheck.jpg" alt="" width="1240" height="200" /></p>
<p style="text-align: center;"><strong>2 MINUTES OF TURKISH GET-UPS</strong></p>
<p style="text-align: center;">Sandbag Get-Ups / Turkish Get-Ups / Ruck Get Ups</p>
<p style="text-align: center;">2 minutes for Reps</p>
<p><img decoding="async" loading="lazy" class="size-full wp-image-46407 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/06/TribeCategory-Header_Book.jpg" alt="" width="1250" height="200" /></p>
<p style="text-align: center;"><a href="https://trk.klclick.com/ls/click?upn=KnIyrxYs2ROf-2BaVutIRasEu-2FEICim0W2oZ06iIY8YJsSMMlabp0K9PrRQTj6gyln1WlX9FdHrEFKueQGd6LDNKkkO8LzH38Y-2FhcxrhjEi-2Feu-2B4GkIDUNj6qr4RUZVR8OBeaYJHnlId6Y8P9g-2B9sIrGstF41y6hmtG2czeWM2HvXysQu-2FmYtxY46NN36aQp6Vgk-2BNBRlCXxKPpY5ymkidVCprGiHFz1Io43GPVGEUHF9cGeFrCR9UyQ-2FoJLjnJ51yhV9wD67Zy7KCEwelspxfenrOT88fKyz3EeLip9-2FI5JX5wBSyEyZ2gaxKaIyV1MRr2YxOE3ILVVEt9UgFjruygccAA9y4er8KRYsGNG5bHYg-3DdLfk_VTeBGspdjiUhNgkI4KCrc4HC-2FDhwMUmleUgHBEFGb3nZ1Qff8YVGmTb-2Fn-2Bx60ig9kDifNvHx3b9HX9d94ApzRkj8IRHWf7-2BU0dFSZdgXmRGD8vrnl-2BxmokEwCKj9-2F7vENYqpCOuJyIuPKagmmStonT7-2BUhqKwiGGDkB8E6i0o4H3oXhiMxngHyJpH7Ss4nt6712huyok10a4MqvfBWvJzyCyoI8tSxbPN0V-2B2fTQtRqm2jbfm1hRVKxqh9jGFWZq-2FJMOv96eUF6FamW504dLnN0d1zY3GV1lCy3-2B54EKIqGAvrhvBuslrB2d3asUP36-2Fe5IZd4r4g45MU5XIMhfBLaYWzOZR1u0lPSEE4DOOgD42HrVHa0MI3NGWK7h2l9x-2F5MtCCt-2FoFWuD-2BU3U-2BA2LbkV84Ij-2FRaf1EeD2-2F4pJ-2BLI-3D" target="_blank" data-saferedirecturl="https://www.google.com/url?q=https://trk.klclick.com/ls/click?upn%3DKnIyrxYs2ROf-2BaVutIRasEu-2FEICim0W2oZ06iIY8YJsSMMlabp0K9PrRQTj6gyln1WlX9FdHrEFKueQGd6LDNKkkO8LzH38Y-2FhcxrhjEi-2Feu-2B4GkIDUNj6qr4RUZVR8OBeaYJHnlId6Y8P9g-2B9sIrGstF41y6hmtG2czeWM2HvXysQu-2FmYtxY46NN36aQp6Vgk-2BNBRlCXxKPpY5ymkidVCprGiHFz1Io43GPVGEUHF9cGeFrCR9UyQ-2FoJLjnJ51yhV9wD67Zy7KCEwelspxfenrOT88fKyz3EeLip9-2FI5JX5wBSyEyZ2gaxKaIyV1MRr2YxOE3ILVVEt9UgFjruygccAA9y4er8KRYsGNG5bHYg-3DdLfk_VTeBGspdjiUhNgkI4KCrc4HC-2FDhwMUmleUgHBEFGb3nZ1Qff8YVGmTb-2Fn-2Bx60ig9kDifNvHx3b9HX9d94ApzRkj8IRHWf7-2BU0dFSZdgXmRGD8vrnl-2BxmokEwCKj9-2F7vENYqpCOuJyIuPKagmmStonT7-2BUhqKwiGGDkB8E6i0o4H3oXhiMxngHyJpH7Ss4nt6712huyok10a4MqvfBWvJzyCyoI8tSxbPN0V-2B2fTQtRqm2jbfm1hRVKxqh9jGFWZq-2FJMOv96eUF6FamW504dLnN0d1zY3GV1lCy3-2B54EKIqGAvrhvBuslrB2d3asUP36-2Fe5IZd4r4g45MU5XIMhfBLaYWzOZR1u0lPSEE4DOOgD42HrVHa0MI3NGWK7h2l9x-2F5MtCCt-2FoFWuD-2BU3U-2BA2LbkV84Ij-2FRaf1EeD2-2F4pJ-2BLI-3D&amp;source=gmail&amp;ust=1659532988667000&amp;usg=AOvVaw1qEZaoB-TrVBKS5dTH-yLc" rel="noopener noreferrer">How to Think Like a Roman Emperor:<br />
The Stoic Philosophy of Marcus Aurelius</a></p>
<p>&#8220;They say that power corrupts and absolute power corrupts absolutely. Learn how Marcus Aurelius is the exception to that rule and one of the greatest leaders of all time.&#8221; &#8211; jason</p>
<p><img decoding="async" loading="lazy" class="size-full wp-image-46584 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/08/Screen-Shot-2022-08-02-at-10.35.59-AM.png" alt="" width="1066" height="796" /></p>
<p style="text-align: center;">&#8220;This is fine.&#8221;</p>
<p>Love Monster,</p>
<p>President, GORUCK Nation</p>
]]></content>
		
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		<entry>
		<author>
			<name>GORUCK</name>
					</author>

		<title type="html"><![CDATA[GORUCK America 2022: Boiler Ruck’s Generalist Ruck]]></title>
		<link rel="alternate" type="text/html" href="https://blog.goruck.com/rucking-training/goruck-america-2022-boiler-rucks-generalist-ruck/" />

		<id>https://blog.goruck.com/?p=46529</id>
		<updated>2022-07-15T15:44:07Z</updated>
		<published>2022-07-15T16:00:41Z</published>
		<category scheme="https://blog.goruck.com" term="Rucking &amp; Training" /><category scheme="https://blog.goruck.com" term="cadre tips" /><category scheme="https://blog.goruck.com" term="GORUCK" /><category scheme="https://blog.goruck.com" term="GORUCK America" /><category scheme="https://blog.goruck.com" term="GORUCK Club" /><category scheme="https://blog.goruck.com" term="Ruck Clubs" />
		<summary type="html"><![CDATA[The idea behind GORUCK America is for GRHQ to send a member of our team to visit a Ruck Club and help build community in the real world. Keri Lewis, who works in our Human Resources department, jumped at the chance to head to West Lafayette, Indiana and attend a unique GORUCK event with the &#8230;]]></summary>

					<content type="html" xml:base="https://blog.goruck.com/rucking-training/goruck-america-2022-boiler-rucks-generalist-ruck/"><![CDATA[<p><i><span style="font-weight: 400;">The idea behind GORUCK America is for GRHQ to send a member of our team to visit a Ruck Club and help build community in the real world. </span></i><i><span style="font-weight: 400;">Keri Lewis, who works in our Human Resources department, jumped at the chance to head to West Lafayette, Indiana and attend a unique GORUCK event with the Boiler Ruck Club. Keri is a military brat and her family roots reside in the Midwest so this was the perfect event for her to get her feet wet (literally) at her first GORUCK event.</span></i></p>
<p><span style="font-weight: 400;">“I knew this event was going to be unique, but I was not prepared for such a meaningful experience. The event was held at a very special place; you could feel that. Not only was it beautiful, but before we set off we learned about the indigenous tribes that called this land home followed by a moment of silence to honor them. As we rucked through the woods I thought of the people that walked before us. When things felt hard, I was reminded that these hard things were just a part of life for some. One particular moment struck me; I was carrying a heavy water container and readjusted it to carry it like a child. I thought of the other parents or family members that carried their children or loved ones because they were too tired to walk anymore. The event was filled with thoughtful and contemplative moments like this surrounded by a bunch of like minded ruckers. I learned new things, was challenged, did hard things, and felt a connection to the land we traversed.” –Keri Lewis</span></p>
<h1><span style="font-weight: 400;">The Saga of Boiler Ruck</span></h1>
<p><span style="font-weight: 400;">Hello fellow GRTs, my name is Dan Zehner, and I’d like to tell you a story of the little ruck club that could. This is the saga of Boiler Ruck.</span></p>
<p><span style="font-weight: 400;">I started our local GORUCK Ruck Club because I was tired of being the only guy in town who gets weird looks when carrying heavy things over long distances. Misery loves company. I remember one day deciding that I would put it out there for others to join. People will find me, I said. There’s going to be so much interest! I fooled myself. In our day people would rather sit on the couch binging ‘The Great British Baking Show’ while wolfing down potato chips, not carry a 30# steel plate for miles and miles. So I mostly just posted pictures of myself smiling while I put in the miles all over Tippecanoe County. “Come join me tomorrow at lunch while I go to the Purdue Horticulture Park!” Months went by, until I finally found a guy who was in the Purdue ROTC to come ruck with me over lunch. Success! On Wednesday nights, I’d take my kids out to the local Boy Scout camp and hike their trails. Some dear friends of ours manage the property, so it was always fun to see them and get outside as a family. Sometimes my wife Tracy would come, other days, she needed a well deserved break from little voices clamoring for her attention. Over the months, we would explore the creek, discover new hills to climb, building our fitness, endurance, and ability to persevere. </span></p>
<p><span style="font-weight: 400;">The camp provided so many opportunities to do hard, fun things together as a club. The first time I actually had more than just my family join, we found a pile of logs that needed to be moved.</span></p>

<a href='https://blog.goruck.com/wp-content/uploads/2022/07/image22.png'><img width="1426" height="1902" src="https://blog.goruck.com/wp-content/uploads/2022/07/image22.png" class="attachment-full size-full" alt="" decoding="async" loading="lazy" /></a>
<a href='https://blog.goruck.com/wp-content/uploads/2022/07/image28.png'><img width="1426" height="1902" src="https://blog.goruck.com/wp-content/uploads/2022/07/image28.png" class="attachment-full size-full" alt="" decoding="async" loading="lazy" /></a>
<a href='https://blog.goruck.com/wp-content/uploads/2022/07/image20.png'><img width="1428" height="1904" src="https://blog.goruck.com/wp-content/uploads/2022/07/image20.png" class="attachment-full size-full" alt="" decoding="async" loading="lazy" /></a>

<p><span style="font-weight: 400;">What other group but a Ruck Club would find it fun to relocate a few hundred pounds of dead trees? It was like Christmas morning for us, though. Miles and smiles under the logs. That’s the essence of the Ruck Club. I called the group Boiler Ruck, to play off our proximity to Purdue University. It also symbolizes our workmanlike ethic. We do hard things together, and we like it. We’re not a huge club, like some you might see gracing the GORUCK community, but when we get together it’s always a good time and a family affair. Some of my favorite moments are just me and my kids, hoisting my girls onto my shoulders (their favorite spot) and knowing I can carry them as far as they want to go.</span></p>

<a href='https://blog.goruck.com/wp-content/uploads/2022/07/image15.png'><img width="1428" height="1904" src="https://blog.goruck.com/wp-content/uploads/2022/07/image15.png" class="attachment-full size-full" alt="" decoding="async" loading="lazy" /></a>
<a href='https://blog.goruck.com/wp-content/uploads/2022/07/image10.png'><img width="1428" height="1904" src="https://blog.goruck.com/wp-content/uploads/2022/07/image10.png" class="attachment-full size-full" alt="" decoding="async" loading="lazy" /></a>

<p><span style="font-weight: 400;">Given the transitory nature of many people in our community associated with Purdue, we have people come and go from the club. Sometimes people just get busy with life. Others go through hard seasons where they’re overwhelmed and just don’t want another thing on their calendar. No judgment, friend. We’ll still be here. </span></p>
<p><span style="font-weight: 400;">When you try to ruck every week in your county, you find that there are so many interesting places to explore. Just to avoid wearing a hole in the ground in the same spot every week, we have to find new places to roam. Around our fair city of Lafayette, Indiana there are an amazing variety of urban, suburban, and wilderness areas to stretch our legs and push our comfort zone.</span></p>
<p><span style="font-weight: 400;">The Wabash Heritage Trail is a really special spot. </span></p>
<p><img decoding="async" loading="lazy" class=" wp-image-46547 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/07/image17.png" alt="" width="600" height="847" /></p>
<p><span style="font-weight: 400;">The trail covers 18 miles along the Wabash River, from Fort Ouiatenon in the South, to the Tippecanoe Battleground in the North, passing through downtown Lafayette along the way. It’s an incredible history lesson to just walk the whole thing. You travel paths laid down over a century before by the indigenous people who stewarded this land before European and American settlers took it over. Time almost slows down as you imagine what life was like back then. Fur traders, hunting parties, and families gathering wood for their fires all passed through these same foot paths you’re walking on. </span></p>
<blockquote>
<p style="text-align: center;"><span style="font-weight: 400;">A single twig breaks, but a bundle of twigs is strong. &#8211; Tecumseh</span></p>
</blockquote>
<h1><span style="font-weight: 400;">The Generalist Ruck</span></h1>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Important points</span>
<ul>
<li style="font-weight: 400;" aria-level="2"><span style="font-weight: 400;">Different than other GORUCK events</span></li>
<li style="font-weight: 400;" aria-level="2"><span style="font-weight: 400;">Primitive skills</span>
<ul>
<li style="font-weight: 400;" aria-level="3"><span style="font-weight: 400;">Fire by friction</span></li>
<li style="font-weight: 400;" aria-level="3"><span style="font-weight: 400;">Tracking</span></li>
<li style="font-weight: 400;" aria-level="3"><span style="font-weight: 400;">Throw sticks</span></li>
<li style="font-weight: 400;" aria-level="3"><span style="font-weight: 400;">Herbalism</span></li>
</ul>
</li>
<li style="font-weight: 400;" aria-level="2"><span style="font-weight: 400;">Historic setting</span></li>
<li style="font-weight: 400;" aria-level="2"><span style="font-weight: 400;">Land acknowledgement focus</span></li>
<li style="font-weight: 400;" aria-level="2"><span style="font-weight: 400;">Team competition at stations with swag reward</span></li>
<li style="font-weight: 400;" aria-level="2"><span style="font-weight: 400;">Great sponsors</span>
<ul>
<li style="font-weight: 400;" aria-level="3"><span style="font-weight: 400;">BBco</span></li>
<li style="font-weight: 400;" aria-level="3"><span style="font-weight: 400;">Revolution BBQ</span></li>
<li style="font-weight: 400;" aria-level="3"><span style="font-weight: 400;">Rose Market</span></li>
<li style="font-weight: 400;" aria-level="3"><span style="font-weight: 400;">5 Star Nutrition</span></li>
</ul>
</li>
</ul>
</li>
</ul>
<p><span style="font-weight: 400;">The Generalist Ruck was conceived as a way to bring the best of what GORUCK teaches us as people together with building useful skills that help fill up our souls. Hard work, good teammates, and primitive skill building. My good friend Morgan Snyder goes into what that term ‘generalist’ means on his blog, </span><a href="https://becomegoodsoil.com/2014/02/24/stranded-with-flip-flops-a-case-for-a-generalist/"><span style="font-weight: 400;">Become Good Soil</span></a><span style="font-weight: 400;">. Essentially, in a world where we are pushed to be specialists (go to college, get a degree in a specialized field, work there until you die), there is a need for us to become generalists first as a foundation. To learn useful skills that everyone should know. How to start a fire and keep yourself warm at night. How to procure and cook your own food. How to use a knife in a variety of situations. How to be physically fit for functional work. For our Generalist Ruck we focused on a few of these skills and did it in typical GORUCK fashion: all the way. </span></p>
<p><span style="font-weight: 400;">We started out the morning with what I call the </span><a href="https://anthemoftheadventurer.com/a-liturgy-for-rucking%ef%bf%bc/"><span style="font-weight: 400;">Liturgy for Rucking</span></a><span style="font-weight: 400;"> as a way to center ourselves for the work ahead. In the shadow of the Tippecanoe Battlefield monument, we paused to reflect on the teammates around us and what connects us as people. As I read aloud the history of the people who stewarded that land before us such as the Wea, Miami, Potawatomi, Shawnee, Wyandot, Winnebago and Delaware people, we all were struck by the depth of history in this out of the way part of our great land. What usually is flyover country for most Americans was highlighted as a significant part of our shared experience. This is where our forefathers clashed with the indigenous people and two ways of life intersected with tragic consequences and long lasting pain. The </span><a href="http://www.potawatomi-tda.org/"><span style="font-weight: 400;">Potawatomi Trail of Death</span></a><span style="font-weight: 400;"> wound right through the ground we stood on. It only seemed right to honor that heritage before stepping out on the Wabash Heritage Trail.</span></p>
<p><span style="font-weight: 400;">We rucked up (me carrying my trusty Heritage GR1 for the occasion), and Matt from </span><a href="https://www.whitepinewilderness.com/"><span style="font-weight: 400;">White Pine Wilderness Academy</span></a><span style="font-weight: 400;"> gave us the lowdown of the skills competitions he would be running that day. All of us were excited for the opportunity to learn some new things and push ourselves, so we picked up our friendly neighborhood sandbags and started down the trail.</span></p>
<p><img decoding="async" loading="lazy" class=" wp-image-46549 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/07/image19.jpg" alt="" width="876" height="1171" /></p>
<p><img decoding="async" loading="lazy" class=" wp-image-46548 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/07/image18.jpg" alt="" width="876" height="1168" /></p>
<p><span style="font-weight: 400;">Over the babbling Burnett’s Creek we walked, taking in the lush greenery that the spring rains had brought. Folks from around the country (and even one from Canada) were welcomed into the beauty of an Indiana spring day. Not too hot, not too cold, and no clouds of mosquitoes (mercifully). </span></p>
<p><span style="font-weight: 400;">Our first stop on the trail was under the I-65 bridge where Matt gave us some quick instruction on how to make fire with just a couple of sticks and a bundle of tinder. If you’ve ever tried this before, you know it’s not that easy. It sounds simple, right? Just rub a couple of sticks together and you’ll get fire! Nope. As with most things in life, you need some level of mastery over a critical skill, and some persistence at it to make it go well. Our teams of two got to work drawing our bows back and forth, spinning a small basswood drill onto our fire boards (a board with a hole cut in it and a notch to capture our embers we produced). Back and forth we drilled. On and on. Finally we began to see smoke. This is where some of us thought: great! We’ve made fire! Those teammates found out the hard way: where there’s smoke, there’s not necessarily fire. My son Alex and I knew better from a lot of practice. I remember many hours spent with my dad as a young lad on our back porch practicing this same technique. We always pushed through the smoke production stage until we were sure we had made a coal. We were looking for billowing smoke and a pile of hot dust with a coal in it. That’s the gold! Alex picked up our precious proto-fire and settled it into a nest of tinder to coax it to life. After a little bit of blowing, orange flames lept from the tinder bundle. We had made fire! And before anyone else, I may add. It pays to be a winner, and to spend lots of time with your dad doing cool stuff like making fires. </span></p>

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<p><span style="font-weight: 400;">After each of our teams finally got their fires going, we kept on rucking down the trail. The warm sun greeted us through the canopy of trees as we marched along with the pride that only comes with doing something that most people can’t. I don’t have any statistics to back this up, but we all had a feeling we had just done something that most people in America don’t take the time to do. That means something to your heart, whether you&#8217;re 8 or 80 years old, male or female. Whoever you are, it’s important to do hard and interesting things! Keeping with the interesting and hard things theme, our next challenge was to do a tracking evaluation with Matt. This eval was done in the </span><a href="https://cybertracker.org/"><span style="font-weight: 400;">CyberTracker</span></a><span style="font-weight: 400;"> format, passed down from its origins with the indigenous tracking people of Africa. There was no up front instruction, it was a true test of your knowledge. Matt planted some flags in the mud next to a few sets of tracks and asked us a question about each one of them. Who made this track? Which direction were they traveling? Which foot made this track (front, rear, left, right)? We studied our tracks carefully and gave our best (mostly wrong) answers to Matt. Therein lies the brilliance of this eval method: it gave our evaluator a true gauge of our knowledge of the local environment. No hiding behind “oh, I knew that” or looking at someone else’s answers. We didn’t have any instruction or teaching beforehand other than how the evaluation was going to go! After we gave our answers in secret, Matt huddled us up to show us the errors of our ways. Some of us (me) mistook a beaver track for a snake. Some thought that a squirrel digging up a walnut was a bird digging for worms (again, me). All of us learned a lot more about the local fauna of Indiana than we ever thought we would. With our dish of humble pie in our bellies, we rucked on to our last skills challenge.</span></p>

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<p><span style="font-weight: 400;">Our last station incorporated some good ol’ GORUCK PT beatdown, led by my buddy Dave. Dave’s an Army guy and gets excited whenever he gets to lead a hard workout. He called this one ‘There and Back Again’ and it’s a doozie. Here’s how it goes:</span><span style="font-weight: 400;"><br />
</span></p>
<table>
<tbody>
<tr>
<td></td>
<td><b>There and Back Again</b></td>
</tr>
<tr>
<td><b>Style</b></td>
<td><span style="font-weight: 400;">Complete as fast as possible</span></td>
</tr>
<tr>
<td><b>Score</b></td>
<td><span style="font-weight: 400;">Points &#8211; 3-2-1 based on finish</span></td>
</tr>
<tr>
<td><b>Rep Scheme</b></td>
<td><span style="font-weight: 400;">Pyramid (1-10-1 by 1s with multipliers)</span></td>
</tr>
<tr>
<td><b>Movement 1</b></td>
<td><span style="font-weight: 400;">Burpees (1x step)</span></td>
</tr>
<tr>
<td><b>Movement 2</b></td>
<td><span style="font-weight: 400;">Pushups (2x step)</span></td>
</tr>
<tr>
<td><b>Movement 3</b></td>
<td><span style="font-weight: 400;">Sit Ups (3x step)</span></td>
</tr>
<tr>
<td><b>Details</b></td>
<td><span style="font-weight: 400;">Each group will execute the pyramid workout individually, points will be awarded by adding the finish place between both members of the team (3 points for first, etc.). When one member finishes, they may help their fellow member by substituting a movement with them (e.g., one member may give the other a break by executing 7 burpees when they&#8217;re on the 7th step). That individual must complete the entire movement.</span></td>
</tr>
<tr>
<td><b>Points of Performance</b></td>
<td><span style="font-weight: 400;">Each repetition must be the full range of motion. To complete their workout, they must successfully tag the cadre&#8217;s ruck</span></td>
</tr>
</tbody>
</table>
<p><span style="font-weight: 400;">We decided given the fact that we were 4 miles into an 8 mile ruck and a thunderstorm was approaching (plus we had to get back to the parking lot in time for our taco delivery), we only would do the even numbers of the pyramid. It was still plenty challenging, and we had a blast with it. My abs still hurt! One by one, we finished our work and helped each of our team members get their reps in. There’s nothing like shared suffering to build a team, as we say in all of the GORUCK events I’ve ever been a part of. Even my 8 year old shouldered more than his fair share of pushups, burpees, and situps. Once we were good and smoked, Matt had some fun for us ready to go. He had set up a firing range for primitive throw sticks! These have been used by indigenous people all over the world for thousands of years for hunting game as large as deer. Basically, they’re non-returning boomerangs. Don’t be deceived by their simplicity! These sticks can kill someone in the right hands (or seriously injure you if you aren’t paying attention)! Matt told us a story of a friend of his who wasn’t paying attention, walked onto a live range where students were throwing, and got sent to the ER with a gash in his forehead. Thankfully we avoided injury and enjoyed a great time hunting a watermelon, which our teammate Ryan sliced open from 10 yards away. In keeping with the dignity of the hunt, he ran up to the fileted fruit and whacked it with his stick to make sure it was good and dead. We all joined in the ensuing feast, rewarded for our labors with the sweet nectar of the red flesh. All was right in the world. And then we heard thunder. Very close by.</span></p>

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<p><span style="font-weight: 400;">We sheltered under a nearby overpass until the thunder was a few miles away, and then got ready to head back to the start point. The 4.2 miles back were slippery, muddy, rainy, and glorious. We basked in the hard work we had accomplished so far, and helped each other move the ever increasing weight of our sandbags. The 70# and 120# had grown by at least another 20# during the thunderstorm, and we definitely felt it. None of us will forget the lessons those burdens taught us: stay together, do your part and carry the weight, and let a teammate know when you need to switch before you hurt yourself. As the great Generalist Boba Fett once said, “He’s no good to me dead.” You’re no good to your team if you injure yourself, so we all took that advice to heart and made sure to keep those sandbags rotating. Blessedly back at the start point, we gathered for an epic ruck off.</span></p>
<p><span style="font-weight: 400;">We were greeted by some amazingly delicious BBQ tacos provided generously by my good friend Jonathan at </span><a href="https://www.revolution-bbq.com/"><span style="font-weight: 400;">Revolution BBQ</span></a><span style="font-weight: 400;"> in Lafayette. These paired very well with the vegan, gluten free, and dairy free donuts from </span><a href="https://www.816rosemarket.com/"><span style="font-weight: 400;">Rose Market</span></a><span style="font-weight: 400;">. No joke, these donuts were killer, even after sitting in my trunk all day. To complete the ruckoff trio of awesomeness, we had delicious beers from </span><a href="https://www.brokeragebrewing.com/"><span style="font-weight: 400;">Brokerage Brewing Company</span></a><span style="font-weight: 400;"> (and some Gatorade for Alex). I submit that this is among the greatest tasting ruckoff fair in all of GORUCK events. The usual pizza and Budweiser were swept from our minds with amazing locally made awesomeness. I’m so grateful for my friends who lovingly provided this smorgasbord for our tired bodies! As we enjoyed the fruits of our labors, we tallied the points for the winner of a great prize package from </span><a href="https://5starnutritionusa.com/"><span style="font-weight: 400;">5 Star Nutrition</span></a><span style="font-weight: 400;">: a whole boatload of BCAAs and other goodies to help with recovery! We all went home with hearts full of joy over accomplishing some real work and stomachs full of delicious eats from skilled hands.</span></p>

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<p><img decoding="async" loading="lazy" class="size-full wp-image-46554 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/07/image24.jpg" alt="" width="1999" height="1500" /></p>
<h1><span style="font-weight: 400;">Lessons learned for Ruck Club Leaders</span></h1>
<p><span style="font-weight: 400;">Before we part today, I want to share some things I learned putting this event together if you’re a Ruck Club Leader reading this and want to do this yourself. Most of these were learned the hard way, and had I learned them in time this event could have been even better. In no particular order, here we go:</span><span style="font-weight: 400;"><br />
</span></p>
<ol>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Start planning at least 9 months out. Get funds committed from at least 30 attendees before you post anything publicly about it. I made this mistake of getting people interested, but not paid first, and ended up having a bunch of people not show when it came time to actually pay for the event. </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Talk to GR HQ 9 months out about the costs for a Cadre. In our case, we found it wasn’t in our budget to have a Cadre led event. </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Get others involved. Use your Ruck Club members or even a local CrossFit gym owner to help you plan and get the communication out about your event. Don’t go it alone. Remember, we’re all about force multiplying and teams here!</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Use local resources to tailor your event to your area. We have White Pine Wilderness Academy less than an hour drive away, so Matt was more than willing to step in and provide some awesome skills training. See what’s in your area in terms of survival instructors, primitive skills instructors, etc. Your local LEO or FD may also be interested in providing training!</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Advertise, advertise, advertise. It’s super easy to set up a Google Site for your event. It doesn’t cost anything, and you can even create payment links for people to sign up through PayPal. Get this set up at least 6 months out, so you can post it everywhere and get sign-ups and payments in plenty of time.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Plan for contingencies. Think through what could happen on your proposed route. What will you do if there’s severe weather? What if someone gets injured? Are there any poisonous snakes or venomous spiders you need to account for (lookin’ at you, Florida)? Do your due diligence and scout your route ahead of time. </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Test your payment methods. I learned the hard way that for some reason I hadn’t set up my PayPal correctly to accept credit cards. Get this nailed down early.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Over communicate. Send out weekly updates to attendees with all the necessary details, and more frequent updates as you get close to your event date. Use your teammates to help you with the comms load. Post regularly on social media about the event to get lots of interest and sign ups. Remember, you already have the payments in to cover your Cadre (right?), so any above that are just gravy. Post to other Ruck Club pages too! </span></li>
</ol>
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		<title type="html"><![CDATA[Tribe Kids: July 2022 Details]]></title>
		<link rel="alternate" type="text/html" href="https://blog.goruck.com/rucking-training/tribe-kids-july-2022-details/" />

		<id>https://blog.goruck.com/?p=46500</id>
		<updated>2022-07-06T14:21:14Z</updated>
		<published>2022-07-01T20:26:07Z</published>
		<category scheme="https://blog.goruck.com" term="Rucking &amp; Training" /><category scheme="https://blog.goruck.com" term="#gorucktribe" /><category scheme="https://blog.goruck.com" term="GORUCK" /><category scheme="https://blog.goruck.com" term="tribe kids" />
		<summary type="html"><![CDATA[Tribe Kids: Seek Independence This month we &#8220;seek independence&#8221; by reading books about kids who persevered, doing challenging workouts, and setting tough goals. In our 8 and under book, &#8220;The Magical Yet,&#8221; we learn that there are obstacles and setbacks and things we can&#8217;t do YET, but if we keep chipping away then eventually those &#8230;]]></summary>

					<content type="html" xml:base="https://blog.goruck.com/rucking-training/tribe-kids-july-2022-details/"><![CDATA[<h1><img decoding="async" loading="lazy" class="aligncenter size-full wp-image-46513" src="https://blog.goruck.com/wp-content/uploads/2022/07/tribe-kids-july-lead.jpg" alt="" width="1200" height="800" /></h1>
<h1 style="text-align: center;">Tribe Kids: Seek Independence</h1>
<p>This month we &#8220;seek independence&#8221; by reading books about kids who persevered, doing challenging workouts, and setting tough goals. In our 8 and under book, &#8220;The Magical Yet,&#8221; we learn that there are obstacles and setbacks and things we can&#8217;t do YET, but if we keep chipping away then eventually those things that were once difficult will be doable. In our 8 and older book &#8220;Hatchet,&#8221; we follow the main character Brian who survives a plane crash in the remote Canadian wilderness, then has to survive with a hatchet as his only tool.</p>
<p>Through reading the books, doing the workouts, and taking on the challenge, we are scaffolding for our children, ways to build a growth mindset. Persevering through any task, and giving our children the space, time, and appropriate support so that they can succeed is the key to building confidence in themselves over time. For little ones, letting them struggle to tie their own shoes, but giving them just enough support to accomplish the task, allows them to build confidence in doing it by themselves. For older children, let them choose the thing they&#8217;d like to get better at, then talk to them about setting goals along the way as they get closer to achieving their intended outcome. There are so many things our children cannot do YET, but with our help they will master these things eventually.</p>
<p><a href="https://www.goruck.com/products/patch-goruck-tribe-kids"><img decoding="async" loading="lazy" class="size-full wp-image-46517 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/07/Screen-Shot-2022-07-06-at-10.16.11-AM.png" alt="" width="350" height="232" /></a></p>
<h1>Workout A: Fireworks or Night Ruck</h1>
<p style="text-align: center;">Is there a fireworks show going on near you this month? Grab your ruck and wear it to the event. If there are no fireworks near you, ask your grown-up to take you out on a walk at night so you can see the stars!</p>
<h1>Workout B: &#8220;The Wild&#8221;</h1>
<h2>July Workout for Kids 8 and Under:</h2>
<p><em>AMRAP in 4 Minutes:</em></p>
<p>20 meter high crawl (drag unloaded ruck)</p>
<p>5 one arm ruck presses/side (unloaded)</p>
<p>5 sumo deadlift high pull (unloaded)</p>
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<h2>July Workout for Kids 8-12 Years Old:</h2>
<p><em>AMRAP in 7 Minutes:</em></p>
<p>20 meters high crawl ruck drag</p>
<p>10 one arm ruck presses (5 right arm/5 left arm)</p>
<p>10 sumo deadlift high pull (with ruck)</p>
<p><iframe loading="lazy" title="Tribe Kids July 2022 Video" src="https://fast.wistia.net/embed/iframe/ctmvwt8vh0?dnt=1" allow="autoplay; fullscreen" allowtransparency="true" frameborder="0" scrolling="no" class="wistia_embed" name="wistia_embed" msallowfullscreen width="563" height="1000"></iframe><script src="https://fast.wistia.net/assets/external/E-v1.js" async></script></p>
<p><a href="https://blog.goruck.com/wp-content/uploads/2022/07/Worksheet-Tribe-Kids-8-under-JULY-2022.pdf">Worksheet Tribe Kids 8 under JULY 2022</a></p>
<p><a href="https://blog.goruck.com/wp-content/uploads/2022/07/Worksheet-Tribe-Kids-8-older-JULY-2022.pdf">Worksheet Tribe Kids 8 older JULY 2022</a></p>
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<script charset="ISO-8859-1" src="https://fast.wistia.com/static/concat/iframe-api-v1.js"></script>]]></content>
		
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		<title type="html"><![CDATA[GORUCK Tribe: July 2022]]></title>
		<link rel="alternate" type="text/html" href="https://blog.goruck.com/rucking-training/goruck-tribe-july-2022/" />

		<id>https://blog.goruck.com/?p=46502</id>
		<updated>2022-07-06T14:40:07Z</updated>
		<published>2022-07-01T13:00:09Z</published>
		<category scheme="https://blog.goruck.com" term="Rucking &amp; Training" /><category scheme="https://blog.goruck.com" term="#gorucktribe" /><category scheme="https://blog.goruck.com" term="GORUCK" /><category scheme="https://blog.goruck.com" term="GORUCK Training" />
		<summary type="html"><![CDATA[Here is a rundown on all details for July 2022: Revolt Regardless of where you stand on abortion, hopefully what the events of last week have highlighted for all of us is that the idea of “rights” is purely that &#8211; an idea. Of course, it’s a good idea. But it’s also something human beings &#8230;]]></summary>

					<content type="html" xml:base="https://blog.goruck.com/rucking-training/goruck-tribe-july-2022/"><![CDATA[<h2 style="text-align: center;">Here is a rundown on all details for July 2022: Revolt</h2>
<figure id="attachment_46521" aria-describedby="caption-attachment-46521" style="width: 232px" class="wp-caption aligncenter"><img decoding="async" loading="lazy" class=" wp-image-46521" src="https://blog.goruck.com/wp-content/uploads/2022/07/Screen-Shot-2022-07-06-at-10.22.58-AM.png" alt="" width="232" height="153" /><figcaption id="caption-attachment-46521" class="wp-caption-text">July 2022 Exclusive Patch: Revolt</figcaption></figure>
<p>Regardless of where you stand on abortion, hopefully what the events of last week have highlighted for all of us is that the idea of “rights” is purely that &#8211; an idea. Of course, it’s a good idea. But it’s also something human beings made up.</p>
<p>Rights are not “god-given” or the natural order of things. They purely exist as a social contract among people and are only enforced through governments. And they can change. Abortion was a constitutional right. Now it’s not. That happened because five appointed (not elected) officials decided to revoke that right for hundreds of millions of people.</p>
<p>So the critical thing to realize is that any right can be taken away. ALL rights can be taken away. Be careful if you start supporting fewer rights, no matter what they are. A government empowered to reduce rights has more power and might eventually eliminate rights that matter to you.</p>
<p>“First, they came for the socialists, and I did not speak out because I was not a socialist.</p>
<p>Then they came for the trade unionists, and I did not speak out because I was not a trade unionist.</p>
<p>Then they came for the Jews, and I did not speak out because I was not a Jew.</p>
<p>Then they came for me, and there was no one left to speak for me.” — Pastor <a href="https://trk.klclick.com/ls/click?upn=KnIyrxYs2ROf-2BaVutIRasDG9AMCHIx-2B0lmPJE6yNr0b3RbOjZJpsyHuvADJuS9wqB2VB-2B2RW659VOSa-2FVCm4F4GrNqsUZDskfrzi8-2BxdOu-2BGO6Vx-2F4mhh8-2FOZv0weV61n3cEvfSfBmKUip2eZTgv1DCFWihFv3s1jIdgiiVXHy5hMMkSpO72YfblT-2BGCRV65Q8emdeWU6-2FTE8HwaEJnKWqNRotr-2F8WGXmmXzDzr0Iyu0p6W7DG1mg6N9e0v09wI2Xbwgsbi46RiSqfwY9HF92jDwD2zYLayBrlndS-2FLyQF5CMb2SUaO0S40ouj2dxh8LF85FCQnCw-2FoCnQKrFUev4w-3D-3DA_Uk_VTeBGspdjiUhNgkI4KCrc4HC-2FDhwMUmleUgHBEFGb3nZ1Qff8YVGmTb-2Fn-2Bx60ig9eHTeYiLflq7S-2Bjz7dYAMGFktBZ84WSSceN9MELViLz0Zwl5I8JhYHwpXG7dVLIgFTJ22T-2Bs7JgKWPKTOpsvPlZQm-2FDCYg8qMlMMJvAQtXxiQ93tr9buvBSIkMKgCpR-2FgBYPMPg7ddUAfIU7FA-2BcNv85s1XyYe1n-2Bqx4w7Bko3KM7GbTjUgl5cas-2FeyjSACYCENimfe-2FhiLZUgUsaBukXlP2bhtqLjEqeUDTovFpqfVh1yNXLVibzT6IbzhiCxhHlLJ72S01tuhxU-2FoyGs60uXBn3R4M47nR9mLYgbpqpXy2ku4PD5A-2FVZp0pXII1BmV6CxCFApB68Ru8-2FfmMdG-2FHjFbpyEOGwD0PXeh-2BlY7R9M8-3D" target="_blank" data-saferedirecturl="https://www.google.com/url?q=https://trk.klclick.com/ls/click?upn%3DKnIyrxYs2ROf-2BaVutIRasDG9AMCHIx-2B0lmPJE6yNr0b3RbOjZJpsyHuvADJuS9wqB2VB-2B2RW659VOSa-2FVCm4F4GrNqsUZDskfrzi8-2BxdOu-2BGO6Vx-2F4mhh8-2FOZv0weV61n3cEvfSfBmKUip2eZTgv1DCFWihFv3s1jIdgiiVXHy5hMMkSpO72YfblT-2BGCRV65Q8emdeWU6-2FTE8HwaEJnKWqNRotr-2F8WGXmmXzDzr0Iyu0p6W7DG1mg6N9e0v09wI2Xbwgsbi46RiSqfwY9HF92jDwD2zYLayBrlndS-2FLyQF5CMb2SUaO0S40ouj2dxh8LF85FCQnCw-2FoCnQKrFUev4w-3D-3DA_Uk_VTeBGspdjiUhNgkI4KCrc4HC-2FDhwMUmleUgHBEFGb3nZ1Qff8YVGmTb-2Fn-2Bx60ig9eHTeYiLflq7S-2Bjz7dYAMGFktBZ84WSSceN9MELViLz0Zwl5I8JhYHwpXG7dVLIgFTJ22T-2Bs7JgKWPKTOpsvPlZQm-2FDCYg8qMlMMJvAQtXxiQ93tr9buvBSIkMKgCpR-2FgBYPMPg7ddUAfIU7FA-2BcNv85s1XyYe1n-2Bqx4w7Bko3KM7GbTjUgl5cas-2FeyjSACYCENimfe-2FhiLZUgUsaBukXlP2bhtqLjEqeUDTovFpqfVh1yNXLVibzT6IbzhiCxhHlLJ72S01tuhxU-2FoyGs60uXBn3R4M47nR9mLYgbpqpXy2ku4PD5A-2FVZp0pXII1BmV6CxCFApB68Ru8-2FfmMdG-2FHjFbpyEOGwD0PXeh-2BlY7R9M8-3D&amp;source=gmail&amp;ust=1657203693483000&amp;usg=AOvVaw3XNGIfgwTPUF3sSrScBETe" rel="noopener noreferrer">Martin Niemöller</a></p>
<p>Chris Irwin</p>
<p>Former NAVY Seal and Founder of <a href="https://trk.klclick.com/ls/click?upn=KnIyrxYs2ROf-2BaVutIRasKkNEPJh7EiQkbqWGHkFbsLYRhdCFWdRJLotXqcAZo-2B9khF6NG5D8a1Glj-2F61mrvBo9fibfXPh1JLpQQj77H6vGXNpF5tx9T5oYpWziVdOjzItGomXAIt6XGKRQwWSYvRYWRfPupiQLToA-2F9un-2FJNS8sR2Q6ZobF0-2FsU6MxcYxkeGSyZe50w7Z2gZYiIYZCaCxUdy4zG1jShiPqqADnCqgEk3Vilzn3c6djw9ZAOXiSzFAKiAt3czUPT07DR-2BDbJ6XE-2BLRfQ0fbqPi8J2jEI1oVqen-2BRCgq9MBBWshlXRnQDsrvp_VTeBGspdjiUhNgkI4KCrc4HC-2FDhwMUmleUgHBEFGb3nZ1Qff8YVGmTb-2Fn-2Bx60ig9eHTeYiLflq7S-2Bjz7dYAMGFktBZ84WSSceN9MELViLz0Zwl5I8JhYHwpXG7dVLIgFTJ22T-2Bs7JgKWPKTOpsvPlZQm-2FDCYg8qMlMMJvAQtXxiQ93tr9buvBSIkMKgCpR-2FgBYPMPg7ddUAfIU7FA-2BcNv85s1XyYe1n-2Bqx4w7Bko3KM9rtMpXktN4HDK0RT3CvEsBCzQ8xqLrzfUxVgVTWvrRtDQ-2FtqQinFE7aEQdxh2V3nL8bcjljQFO5VHefqmAq6s0x88CwMqAdMc7v0MSBPPxXSa5AbO3NeKxfu5u5ZXnmG4RCtkBnYBbs5L911au1WGYR3si3ftY7pnEG-2BoXBUc8kVjHrlIEbSbdlWAUXu92Vc-3D" target="_blank" data-saferedirecturl="https://www.google.com/url?q=https://trk.klclick.com/ls/click?upn%3DKnIyrxYs2ROf-2BaVutIRasKkNEPJh7EiQkbqWGHkFbsLYRhdCFWdRJLotXqcAZo-2B9khF6NG5D8a1Glj-2F61mrvBo9fibfXPh1JLpQQj77H6vGXNpF5tx9T5oYpWziVdOjzItGomXAIt6XGKRQwWSYvRYWRfPupiQLToA-2F9un-2FJNS8sR2Q6ZobF0-2FsU6MxcYxkeGSyZe50w7Z2gZYiIYZCaCxUdy4zG1jShiPqqADnCqgEk3Vilzn3c6djw9ZAOXiSzFAKiAt3czUPT07DR-2BDbJ6XE-2BLRfQ0fbqPi8J2jEI1oVqen-2BRCgq9MBBWshlXRnQDsrvp_VTeBGspdjiUhNgkI4KCrc4HC-2FDhwMUmleUgHBEFGb3nZ1Qff8YVGmTb-2Fn-2Bx60ig9eHTeYiLflq7S-2Bjz7dYAMGFktBZ84WSSceN9MELViLz0Zwl5I8JhYHwpXG7dVLIgFTJ22T-2Bs7JgKWPKTOpsvPlZQm-2FDCYg8qMlMMJvAQtXxiQ93tr9buvBSIkMKgCpR-2FgBYPMPg7ddUAfIU7FA-2BcNv85s1XyYe1n-2Bqx4w7Bko3KM9rtMpXktN4HDK0RT3CvEsBCzQ8xqLrzfUxVgVTWvrRtDQ-2FtqQinFE7aEQdxh2V3nL8bcjljQFO5VHefqmAq6s0x88CwMqAdMc7v0MSBPPxXSa5AbO3NeKxfu5u5ZXnmG4RCtkBnYBbs5L911au1WGYR3si3ftY7pnEG-2BoXBUc8kVjHrlIEbSbdlWAUXu92Vc-3D&amp;source=gmail&amp;ust=1657203693483000&amp;usg=AOvVaw3JIDnUN_o2fuQUdZiPUOw-" rel="noopener noreferrer">RARE SENSE</a></p>
<p><img decoding="async" loading="lazy" class="size-full wp-image-46522 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/07/Screen-Shot-2022-07-06-at-10.23.10-AM.png" alt="" width="1182" height="792" /></p>
<p><img decoding="async" loading="lazy" class="size-full wp-image-46411 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/06/TribeCategory-Header_Workout.jpg" alt="" width="1240" height="200" /></p>
<p><img decoding="async" loading="lazy" class=" wp-image-46523 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/07/Screen-Shot-2022-07-06-at-10.23.21-AM.png" alt="" width="585" height="393" /></p>
<p style="text-align: center;"><strong>&#8220;KNOWLTON&#8221; HERO WOD:</strong></p>
<p style="text-align: center;">17 Minute AMRAP</p>
<p style="text-align: center;">9 Ruck Upright Row<br />
(#30/#20)</p>
<p style="text-align: center;">16 Ruck Swings<br />
(#30/#20)</p>
<p style="text-align: center;">76 Paces Sandbag and Ruck Carry<br />
​(#60/#40 &amp; #30/#20)</p>
<p style="text-align: center;">Buy Out: Ruck 1 Mile Heavy<em><br />
(as much weight as you can ruck for a mile)</em></p>
<p style="text-align: center;"><strong>Significance:</strong></p>
<p style="text-align: center;">Knowlton&#8217;s Rangers was a reconnaissance and espionage detachment of the Continental Army established by George Washington. Named after its commander, Thomas Knowlton, the unit was formed in 1776. Col. Thomas Knowlton was killed in action in the Revolutionary war on 9-16-1776. <a href="https://trk.klclick.com/ls/click?upn=KnIyrxYs2ROf-2BaVutIRasDG9AMCHIx-2B0lmPJE6yNr0Y4HJToqhUt7qGnpOamN9cX20q1Xf-2F17cTqVeAg3XPlGSgbVu0lXKcD579-2F-2Fz6nEiXDJuzIUEF25HhLpRETQ0dC-2FhnKEO0aAuRZGFOhtVWzvZXmKC4aPUjofLJ67k2Rvqz6w1jzrEr9vQl0vcPoELbOOReFV-2BTwmNakrpRpMKwfN9QW1i3wfgYFrH-2Bq5-2F2VjPm2FczzJtd0tLfohdAsIMbFVVTHk77y5mLFaMSi9fCsfpEfsrP2SrKztq-2BauHfkERrubtXBcmWOK0iuLHy0Pt9WSOizR9QmPbFWWMT9S865Qw-3D-3DxNmm_VTeBGspdjiUhNgkI4KCrc4HC-2FDhwMUmleUgHBEFGb3nZ1Qff8YVGmTb-2Fn-2Bx60ig9eHTeYiLflq7S-2Bjz7dYAMGFktBZ84WSSceN9MELViLz0Zwl5I8JhYHwpXG7dVLIgFTJ22T-2Bs7JgKWPKTOpsvPlZQm-2FDCYg8qMlMMJvAQtXxiQ93tr9buvBSIkMKgCpR-2FgBYPMPg7ddUAfIU7FA-2BcNv85s1XyYe1n-2Bqx4w7Bko3KMpd9V6f2-2BoBr7UfJoU0CzND-2Fp8-2BwA5FhvHJlaJ91fL-2FJo197EpyB6ME4J-2BZzgLwJirfW-2FaTRiQPyIzGiV1vDQIHtOfhnj-2FT2CAcjkBt8U6Apw1cPZYBjJ4jzlJ0NLohuvKN3AnVFZLJXMK0rVomhZPE2TtwlrYXpLtFTlADCDq-2B9QrmCglDzFS3pohvhTRsRA-3D" target="_blank" data-saferedirecturl="https://www.google.com/url?q=https://trk.klclick.com/ls/click?upn%3DKnIyrxYs2ROf-2BaVutIRasDG9AMCHIx-2B0lmPJE6yNr0Y4HJToqhUt7qGnpOamN9cX20q1Xf-2F17cTqVeAg3XPlGSgbVu0lXKcD579-2F-2Fz6nEiXDJuzIUEF25HhLpRETQ0dC-2FhnKEO0aAuRZGFOhtVWzvZXmKC4aPUjofLJ67k2Rvqz6w1jzrEr9vQl0vcPoELbOOReFV-2BTwmNakrpRpMKwfN9QW1i3wfgYFrH-2Bq5-2F2VjPm2FczzJtd0tLfohdAsIMbFVVTHk77y5mLFaMSi9fCsfpEfsrP2SrKztq-2BauHfkERrubtXBcmWOK0iuLHy0Pt9WSOizR9QmPbFWWMT9S865Qw-3D-3DxNmm_VTeBGspdjiUhNgkI4KCrc4HC-2FDhwMUmleUgHBEFGb3nZ1Qff8YVGmTb-2Fn-2Bx60ig9eHTeYiLflq7S-2Bjz7dYAMGFktBZ84WSSceN9MELViLz0Zwl5I8JhYHwpXG7dVLIgFTJ22T-2Bs7JgKWPKTOpsvPlZQm-2FDCYg8qMlMMJvAQtXxiQ93tr9buvBSIkMKgCpR-2FgBYPMPg7ddUAfIU7FA-2BcNv85s1XyYe1n-2Bqx4w7Bko3KMpd9V6f2-2BoBr7UfJoU0CzND-2Fp8-2BwA5FhvHJlaJ91fL-2FJo197EpyB6ME4J-2BZzgLwJirfW-2FaTRiQPyIzGiV1vDQIHtOfhnj-2FT2CAcjkBt8U6Apw1cPZYBjJ4jzlJ0NLohuvKN3AnVFZLJXMK0rVomhZPE2TtwlrYXpLtFTlADCDq-2B9QrmCglDzFS3pohvhTRsRA-3D&amp;source=gmail&amp;ust=1657203693484000&amp;usg=AOvVaw2eRMPJd8twQmkWIUjnEyHw" rel="noopener noreferrer">Learn More »</a></p>
<p style="text-align: center;"><a href="https://www.youtube.com/watch?v=OSCdcffSt-M">Watch the WOD Demo Video By: Cadre DS</a></p>
<p><img decoding="async" loading="lazy" class="size-full wp-image-46410 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/06/TribeCategory-Header_Rucking.jpg" alt="" width="1240" height="200" /></p>
<p style="text-align: center;"><strong>Downwards Ladder (1 of each)</strong></p>
<p style="text-align: center;">5 mile, 4 miles, 3 miles, 2 mile, 1 mile.</p>
<p style="text-align: center;">All mileage done with Event Standard weight for time.<br />
<em>(#30 for over 150lb body weight, #20 for under 150lb body weight)</em></p>
<p><img decoding="async" loading="lazy" class="size-full wp-image-46406 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/06/TribeCategory-Header_AdditionalChallenge.jpg" alt="" width="1240" height="200" /></p>
<p style="text-align: center;">The First Amendment of the US Constitution grants the right of the people to peaceably assemble, and to petition the Government for a redress of grievances. This is a form of revolt.</p>
<p style="text-align: center;"><strong>Find a cause that you feel strongly about and petition the Government to make a change by writing a letter, signing a petition, or protesting peacefully.</strong></p>
<p><img decoding="async" loading="lazy" class="size-full wp-image-46409 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/06/TribeCategory-Header_FunctionsCheck.jpg" alt="" width="1240" height="200" /></p>
<p style="text-align: center;"><strong>50 RUCK SWINGS FOR TIME</strong></p>
<p style="text-align: center;">Grab a ruck or sand kettlebell. Keep your arms and back straight while completing 50 reps with proper form. Make a video of your 50 ruck swings to share on social and tag someone else to beat you.</p>
<p style="text-align: center;">Recommended article: <em><a href="https://trk.klclick.com/ls/click?upn=KnIyrxYs2ROf-2BaVutIRasOs-2FWQLLStKK887ABHYUWlvMGfk-2BZvSitTLKvQYrW3zTrij3RbygZiaIq7ngRSDPd4Xj9AEeQqRSfhZFzG0-2FRv2OroGmK-2FZWfbuztJkJhhNc1e4npIfP6WAl5IfhnMqtqLIOuV9yYYbFcimZS2ALGKUEkHPwwIMNRXg4L96ehwnlTJFojPzL5wlIQVbePCzUXzt8oJ-2FmtVG9049cIlEH8-2Blk5JlcWDH7K-2BhTTfi78vDrZoxhwTwQraKXPMCyB2UhJlikyVr2FblrK5gjUSBcJ2UnrTaVvH-2B7QL-2FOOhMC1GjZMR3KLzPuBsnOSr5jluCO-2Bg-3D-3Dp3di_VTeBGspdjiUhNgkI4KCrc4HC-2FDhwMUmleUgHBEFGb3nZ1Qff8YVGmTb-2Fn-2Bx60ig9eHTeYiLflq7S-2Bjz7dYAMGFktBZ84WSSceN9MELViLz0Zwl5I8JhYHwpXG7dVLIgFTJ22T-2Bs7JgKWPKTOpsvPlZQm-2FDCYg8qMlMMJvAQtXxiQ93tr9buvBSIkMKgCpR-2FgBYPMPg7ddUAfIU7FA-2BcNv85s1XyYe1n-2Bqx4w7Bko3KPhWHB1Ky4Lg7NgTZz6RLhcv8tDxBfAzSXyzZCwhF33MS-2Fh-2FWjWHC6POoW5ZaJm-2BrdieDO-2F2sO-2FHIPpgcPyOp-2BuFAxhjYFI1MmDnjJK5jqOmfq-2FJj-2BbzRTwleD2yt2H42Ww2kxF597Zf7-2FljYtFFecD6SqZCW-2FYd5eUKoG4S8joNQDPiC187MiMH7AH5SLXyro-3D" target="_blank" data-saferedirecturl="https://www.google.com/url?q=https://trk.klclick.com/ls/click?upn%3DKnIyrxYs2ROf-2BaVutIRasOs-2FWQLLStKK887ABHYUWlvMGfk-2BZvSitTLKvQYrW3zTrij3RbygZiaIq7ngRSDPd4Xj9AEeQqRSfhZFzG0-2FRv2OroGmK-2FZWfbuztJkJhhNc1e4npIfP6WAl5IfhnMqtqLIOuV9yYYbFcimZS2ALGKUEkHPwwIMNRXg4L96ehwnlTJFojPzL5wlIQVbePCzUXzt8oJ-2FmtVG9049cIlEH8-2Blk5JlcWDH7K-2BhTTfi78vDrZoxhwTwQraKXPMCyB2UhJlikyVr2FblrK5gjUSBcJ2UnrTaVvH-2B7QL-2FOOhMC1GjZMR3KLzPuBsnOSr5jluCO-2Bg-3D-3Dp3di_VTeBGspdjiUhNgkI4KCrc4HC-2FDhwMUmleUgHBEFGb3nZ1Qff8YVGmTb-2Fn-2Bx60ig9eHTeYiLflq7S-2Bjz7dYAMGFktBZ84WSSceN9MELViLz0Zwl5I8JhYHwpXG7dVLIgFTJ22T-2Bs7JgKWPKTOpsvPlZQm-2FDCYg8qMlMMJvAQtXxiQ93tr9buvBSIkMKgCpR-2FgBYPMPg7ddUAfIU7FA-2BcNv85s1XyYe1n-2Bqx4w7Bko3KPhWHB1Ky4Lg7NgTZz6RLhcv8tDxBfAzSXyzZCwhF33MS-2Fh-2FWjWHC6POoW5ZaJm-2BrdieDO-2F2sO-2FHIPpgcPyOp-2BuFAxhjYFI1MmDnjJK5jqOmfq-2FJj-2BbzRTwleD2yt2H42Ww2kxF597Zf7-2FljYtFFecD6SqZCW-2FYd5eUKoG4S8joNQDPiC187MiMH7AH5SLXyro-3D&amp;source=gmail&amp;ust=1657203693485000&amp;usg=AOvVaw2oc1bwPd8a2egi884U0ZHy" rel="noopener noreferrer">15 Killer Benefits of Kettlebell Swings</a></em></p>
<p><img decoding="async" loading="lazy" class="size-full wp-image-46407 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/06/TribeCategory-Header_Book.jpg" alt="" width="1250" height="200" /></p>
<p style="text-align: center;"><a href="https://trk.klclick.com/ls/click?upn=KnIyrxYs2ROf-2BaVutIRasEu-2FEICim0W2oZ06iIY8YJtNP9PCww6hUFVT-2Fj-2FHxb4qatOkkAqGue2uwsWLmwIgM1bikYIimVXCJ2DWZjrD3R5BLBpPBGnfNkSfOt4XXs7lJz78xjjIC-2FYKl-2Fy-2BkqzwbqCr27l7ekureJjdeL0nIoZsM1vcR1rvC81g2YzXpegO45LV-2Btct8gsqz534pu-2Bgbunha3mnGRg9UVAc76G4UgvSp5mGRYfwfINIn74VSptYH4TWHAqA2ozzRWIE6BzUgJ1iGQpmPVbQ8uBid5WaA4E6Y4ejx8h2liqeSwmJOtHqtykcrdxKfXlyOIef-2FLmfUlMhQrR93FnkHoO-2ByCXX-2Bfg-3DgHkD_VTeBGspdjiUhNgkI4KCrc4HC-2FDhwMUmleUgHBEFGb3nZ1Qff8YVGmTb-2Fn-2Bx60ig9eHTeYiLflq7S-2Bjz7dYAMGFktBZ84WSSceN9MELViLz0Zwl5I8JhYHwpXG7dVLIgFTJ22T-2Bs7JgKWPKTOpsvPlZQm-2FDCYg8qMlMMJvAQtXxiQ93tr9buvBSIkMKgCpR-2FgBYPMPg7ddUAfIU7FA-2BcNv85s1XyYe1n-2Bqx4w7Bko3KNY4g3OYpuvgqFTXnpaUk2dsVdRZIfbxWA5t38h0km3YLORNLD7e6JJ630j3l2In5jXkk-2Bh4Hr-2B-2BCJmIJNdzqfyLnjbQ2xggAJ2NXQf2Vj5-2ByNChRiAkvUlDVKie4KYVTJBX75y8vU4elddSHCh7N1ioUmKLIs-2FD7Or00-2FfIQxdXxsCrfUhJn2IGU20AfWS88w-3D" target="_blank" data-saferedirecturl="https://www.google.com/url?q=https://trk.klclick.com/ls/click?upn%3DKnIyrxYs2ROf-2BaVutIRasEu-2FEICim0W2oZ06iIY8YJtNP9PCww6hUFVT-2Fj-2FHxb4qatOkkAqGue2uwsWLmwIgM1bikYIimVXCJ2DWZjrD3R5BLBpPBGnfNkSfOt4XXs7lJz78xjjIC-2FYKl-2Fy-2BkqzwbqCr27l7ekureJjdeL0nIoZsM1vcR1rvC81g2YzXpegO45LV-2Btct8gsqz534pu-2Bgbunha3mnGRg9UVAc76G4UgvSp5mGRYfwfINIn74VSptYH4TWHAqA2ozzRWIE6BzUgJ1iGQpmPVbQ8uBid5WaA4E6Y4ejx8h2liqeSwmJOtHqtykcrdxKfXlyOIef-2FLmfUlMhQrR93FnkHoO-2ByCXX-2Bfg-3DgHkD_VTeBGspdjiUhNgkI4KCrc4HC-2FDhwMUmleUgHBEFGb3nZ1Qff8YVGmTb-2Fn-2Bx60ig9eHTeYiLflq7S-2Bjz7dYAMGFktBZ84WSSceN9MELViLz0Zwl5I8JhYHwpXG7dVLIgFTJ22T-2Bs7JgKWPKTOpsvPlZQm-2FDCYg8qMlMMJvAQtXxiQ93tr9buvBSIkMKgCpR-2FgBYPMPg7ddUAfIU7FA-2BcNv85s1XyYe1n-2Bqx4w7Bko3KNY4g3OYpuvgqFTXnpaUk2dsVdRZIfbxWA5t38h0km3YLORNLD7e6JJ630j3l2In5jXkk-2Bh4Hr-2B-2BCJmIJNdzqfyLnjbQ2xggAJ2NXQf2Vj5-2ByNChRiAkvUlDVKie4KYVTJBX75y8vU4elddSHCh7N1ioUmKLIs-2FD7Or00-2FfIQxdXxsCrfUhJn2IGU20AfWS88w-3D&amp;source=gmail&amp;ust=1657203693485000&amp;usg=AOvVaw3n03vNH_gQwOXBhJN_pcL-" rel="noopener noreferrer"><strong>The Wright Brothers by David McCullough</strong></a></p>
<p>&#8220;Some revolutions begin in our hearts and minds; they go against the status quo. The world did what it could to ensure the Wright Brothers would not succeed, yet they did. Flash mobs may serve a purpose but real revolutions result in real change, and hopefully as here, real progress. I may be biased because I’m from the same town as the Wright Brothers (Dayton, OH), but this is one of my all time favorite books (Top 5), and so American in nature.&#8221;</p>
<p><span id="m_4526453294414588072docs-internal-guid-f3d238e0-7fff-7288-589d-2b2d67316a59">— </span>jason</p>
<p><img decoding="async" loading="lazy" class="size-full wp-image-46524 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/07/Screen-Shot-2022-07-06-at-10.23.37-AM.png" alt="" width="1194" height="792" /></p>
<p style="text-align: center;">&#8220;Revolt to Protect&#8221;</p>
<p style="text-align: left;">Love Monster,</p>
<p style="text-align: left;">President, GORUCK Nation</p>
]]></content>
		
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			</entry>
		<entry>
		<author>
			<name>GORUCK</name>
					</author>

		<title type="html"><![CDATA[Get Fit in 30 Minutes or Less]]></title>
		<link rel="alternate" type="text/html" href="https://blog.goruck.com/rucking-training/get-fit-in-30-minutes-or-less/" />

		<id>https://blog.goruck.com/?p=46474</id>
		<updated>2022-06-24T16:25:52Z</updated>
		<published>2022-06-24T16:25:52Z</published>
		<category scheme="https://blog.goruck.com" term="Rucking &amp; Training" /><category scheme="https://blog.goruck.com" term="GORUCK SRT" /><category scheme="https://blog.goruck.com" term="Home Workout" /><category scheme="https://blog.goruck.com" term="Ruck Training" /><category scheme="https://blog.goruck.com" term="Sandbag Training" /><category scheme="https://blog.goruck.com" term="Training" />
		<summary type="html"><![CDATA[GORUCK Sandbag &#38; Rucksack workouts are simple (but not easy), scalable to all abilities, and you can do them anywhere — your garage, your front yard, at a park with your friends. You choose the time, the place, and your teammates. KISS &#8211; Keep It Simple, Stupid. Special Forces have been training with minimal equipment, &#8230;]]></summary>

					<content type="html" xml:base="https://blog.goruck.com/rucking-training/get-fit-in-30-minutes-or-less/"><![CDATA[<p><em>GORUCK Sandbag &amp; Rucksack workouts are simple (but not easy), scalable to all abilities, and you can do them anywhere — your garage, your front yard, at a park with your friends. You choose the time, the place, and your teammates.</em></p>
<p><em>KISS &#8211; Keep It Simple, Stupid. Special Forces have been training with minimal equipment, and reaching the tip of the spear of human performance since forever. It’s not fancy and it’s not expensive. It also doesn&#8217;t always have to take so much time. That&#8217;s why we&#8217;ve put together five (5) workouts that you can get done in 30 minutes or less, while burning even more calories.</em></p>

<a href='https://blog.goruck.com/wp-content/uploads/2022/06/Screen-Shot-2022-06-20-at-1.20.34-PM.png'><img width="1754" height="1160" src="https://blog.goruck.com/wp-content/uploads/2022/06/Screen-Shot-2022-06-20-at-1.20.34-PM.png" class="attachment-full size-full" alt="" decoding="async" loading="lazy" /></a>
<a href='https://blog.goruck.com/wp-content/uploads/2022/06/Screen-Shot-2022-06-20-at-1.19.05-PM.png'><img width="1762" height="1170" src="https://blog.goruck.com/wp-content/uploads/2022/06/Screen-Shot-2022-06-20-at-1.19.05-PM.png" class="attachment-full size-full" alt="" decoding="async" loading="lazy" /></a>

<p><strong>1) Workout: Samurai Cop</strong><br />
<strong>Style: </strong>5 minute<br />
<strong>Score:</strong> As Many Rounds as Possible</p>
<p><strong>Movement 1:</strong> 5 Hang Power Cleans (heavy 80#/60#)<br />
<strong>Movement 2</strong>: 5 Sandbag Facing Burpees (slick)</p>
<p><strong>Video Link: </strong><a target="_blank" rel="noopener noreferrer" class="autolinked" data-behavior="truncate" href="https://youtu.be/Dqv4s58WrxA">https://youtu.be/Dqv4s58WrxA</a></p>
<p><strong>Details:<br />
</strong>Grab your sandbag for 5 mins of 5 hang power cleans and 5 bag-facing burpees. You want to use a heavier sandbag (80#/60#). However, use your best judgment because you do not want to sacrifice your form. The starting point of the hang clean will be from the knees for each rep. After your hang cleans, move into the 5 bag-facing burpees. Place the SB in front of you, complete a burpee, then jump or step over the SB. You will face the SB before starting the next burpee. Make sure to check out the video for two ways to perform the burpee. Your score will be how many rounds you can complete in that 5 mins. #keeptraining</p>
<p><img decoding="async" loading="lazy" class="size-full wp-image-46489 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/06/Screen-Shot-2022-06-20-at-1.18.05-PM.png" alt="" width="1752" height="1164" /></p>
<p><strong>2) Workout:  &#8220;Warhawg&#8221;</strong><br />
<strong>Style: </strong>4 Rounds<br />
<strong>Score:</strong> For Time</p>
<p><strong>Movement 1</strong> : 200m Ruck (30#/20#)<br />
<strong>Movement 2</strong> : 40m Ruck Bear Crawl (30#/20#)<br />
<strong>Movement 3</strong> : 200m Ruck with Front Carry with no straps (30#/20#)<br />
<strong>Movement 4</strong> : 40m Hog Crawl with the Sandbag (30#/20)</p>
<p><strong>Video Link</strong> | <a href="https://youtu.be/kZNvKiVGKU8" target="_blank" rel="noopener noreferrer">https://youtu.be/kZNvKiVGKU8</a></p>
<p><strong>Details:<br />
</strong>Today is another grinder with 4 rounds a 200m ruck, a 40m bear crawl, a 200m ruck with &#8220;no straps&#8221; aka holding your ruck in the front of your body, and a 40m hog crawl, which is just a bear crawl while dragging a sandbag along with you. This would be a great workout to do at a football field or track, or just make sure to do it in grass or dirt or on a yoga mat so you&#8217;re not dragging your sandbag on concrete. Your score for this one is the time it takes you to complete all 4 rounds. #keeptraining</p>
<p><img decoding="async" loading="lazy" class="size-full wp-image-46497 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/06/Screen-Shot-2022-06-20-at-1.21.30-PM.png" alt="" width="1756" height="1144" /></p>
<p><strong>3) Workout: &#8220;Banner&#8221;<br />
</strong><strong>Style</strong> | 10 Rounds<br />
<strong>Score</strong> | Number of Squats</p>
<p><strong>Movement 1</strong> | 1 Minute Squats (60#/40# with Sandbag or 30#/20# &#8211; Ruck)<br />
<strong>Movement 2</strong> | 1 Minute Recovery Ruck (with Sandbag #60/#40 or Ruck 30#/20#)</p>
<p><strong>Video Link</strong> | <a href="https://youtu.be/5nFxeo9Y_bg" target="_blank" rel="noopener noreferrer">https://youtu.be/5nFxeo9Y_bg</a></p>
<p><strong>Details:</strong><br />
Today&#8217;s training is 10 rounds of 1 minute of work and 1 minute of &#8220;rest,&#8221; aka a recovery ruck. The first movement you should be very familiar with &#8211; is the squat. Load that ruck on your back or sandbag on top of your shoulders and knock out as many squats as possible in one minute, then head out for a one-minute recovery ruck (or ruck in place if you have limited space). Keep track of the total number of reps for your score. #keeptraining</p>
<p><img decoding="async" loading="lazy" class="size-full wp-image-46491 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/06/Screen-Shot-2022-06-20-at-1.18.46-PM.png" alt="" width="1756" height="1156" /></p>
<p><strong>4) Workout: &#8220;Hurry Up and Wait&#8221;</strong><br />
<strong>Style</strong> | E3MOM (Every 3 Minutes on the Minute) for 7 Rounds<br />
<strong>Score</strong> | The Slowest Round</p>
<p><strong>Movement 1</strong> | 12 Ruck Clean &amp; Jerks (30#/20#)<br />
<strong>Movement 2</strong> | 6 Burpees over the Ruck (30#/20#)<br />
<strong>Movement 3</strong> | 12 Reverse Lunges with Ruck (30#/20#)<br />
<strong>Movement 4</strong> | 6 Burpees over the Ruck (30#/20#)</p>
<p><strong>Video Link</strong> | <a href="https://youtu.be/IjJ2Pqr0KCM" target="_blank" rel="noopener noreferrer">https://youtu.be/IjJ2Pqr0KCM</a></p>
<p><strong>Details: </strong><br />
Grab your ruck of #30/#20 and you have 3 minutes to complete all of the movements and your rest is whatever time is remaining. Complete all of the movements every 3 minutes 7 times. Scaling options would be to do the lunges without a ruck or step instead of jumping over on the burpees. Make sure you modify the weight accordingly so you&#8217;re able to complete all movements within 3 minutes. #keeptraining</p>

<a href='https://blog.goruck.com/wp-content/uploads/2022/06/Screen-Shot-2022-06-20-at-1.15.05-PM.png'><img width="1754" height="1150" src="https://blog.goruck.com/wp-content/uploads/2022/06/Screen-Shot-2022-06-20-at-1.15.05-PM.png" class="attachment-full size-full" alt="" decoding="async" loading="lazy" /></a>
<a href='https://blog.goruck.com/wp-content/uploads/2022/06/Screen-Shot-2022-06-20-at-1.17.47-PM.png'><img width="1756" height="1154" src="https://blog.goruck.com/wp-content/uploads/2022/06/Screen-Shot-2022-06-20-at-1.17.47-PM.png" class="attachment-full size-full" alt="" decoding="async" loading="lazy" /></a>

<p><img decoding="async" loading="lazy" class="size-full wp-image-46486 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/06/Screen-Shot-2022-06-20-at-1.15.37-PM.png" alt="" width="1760" height="1162" /></p>
<p><strong>5) Workout: | “Sea Legs”</strong><br />
<strong>Style</strong> | 25-minute AMRAP<br />
<strong>Score</strong> | Rounds + Reps</p>
<p><strong>Movement 1</strong> | 5 Sandbag Back Squats (60#/40#)<br />
<strong>Movement 2</strong> | 100m front Carry (60#/40#)<br />
<strong>Movement 3</strong> | 10 front rack Sandbag lunges (Alt legs 60#/40#)<br />
<strong>Movement 4</strong> | 100m Back Carry (60#/40#)</p>
<p><strong>Video Link</strong> | <a href="https://youtu.be/yuXpsEon3gk" target="_blank" rel="noopener noreferrer">https://youtu.be/yuXpsEon3gk</a></p>
<p><strong>Details</strong><br />
Today&#8217;s workout will leave you with wobbly sea legs. For 25 minutes, you&#8217;ll complete 5 Back Squats, a 100m Front Carry, 10 Front Rack Sandbag Lunges, and a 100m Back Carry. Map out 100m (50m out and 50m back) or move for a minute (if you&#8217;re pressed for space). Track the number of rounds and any additional reps you get in the 25 minutes, which will be your score for BTWB. #keeptraining</p>
<p><img decoding="async" loading="lazy" class="size-full wp-image-46490 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/06/Screen-Shot-2022-06-20-at-1.18.25-PM.png" alt="" width="1762" height="1170" /></p>
<p style="text-align: left;">If you like what I see, it&#8217;s time to join our <a href="https://www.goruck.com/pages/sandbag-ruck-training-program">Daily Sandbag + Ruck Training</a> (aka SRT). Receive daily hardcore workouts that you can do anywhere, with minimal equipment that all emphasize on movement. Get after it GORUCK.</p>

<a href='https://blog.goruck.com/wp-content/uploads/2022/06/Screen-Shot-2022-06-20-at-1.20.01-PM.png'><img width="1750" height="1158" src="https://blog.goruck.com/wp-content/uploads/2022/06/Screen-Shot-2022-06-20-at-1.20.01-PM.png" class="attachment-full size-full" alt="" decoding="async" loading="lazy" /></a>
<a href='https://blog.goruck.com/wp-content/uploads/2022/06/Screen-Shot-2022-06-20-at-1.19.47-PM.png'><img width="1752" height="1166" src="https://blog.goruck.com/wp-content/uploads/2022/06/Screen-Shot-2022-06-20-at-1.19.47-PM.png" class="attachment-full size-full" alt="" decoding="async" loading="lazy" /></a>

]]></content>
		
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		<entry>
		<author>
			<name>GORUCK</name>
					</author>

		<title type="html"><![CDATA[Who Dares Wins by Terry P.]]></title>
		<link rel="alternate" type="text/html" href="https://blog.goruck.com/news/who-dares-wins-by-terry-poulias/" />

		<id>https://blog.goruck.com/?p=46415</id>
		<updated>2022-06-24T19:16:05Z</updated>
		<published>2022-06-20T15:24:04Z</published>
		<category scheme="https://blog.goruck.com" term="News &amp; Updates" /><category scheme="https://blog.goruck.com" term="#gorucktribe" /><category scheme="https://blog.goruck.com" term="GORUCK" /><category scheme="https://blog.goruck.com" term="GORUCK Club" /><category scheme="https://blog.goruck.com" term="Ruck Clubs" />
		<summary type="html"><![CDATA[Sometimes you need to dare to try, dare to find a meaning…a reason to do more. You see, my birth father died when I was seven from leukemia. It was very difficult for a young boy to grow up without a dad. I was fortunate enough to have a loving stepfather come into the picture &#8230;]]></summary>

					<content type="html" xml:base="https://blog.goruck.com/news/who-dares-wins-by-terry-poulias/"><![CDATA[<p><span style="font-weight: 400;">Sometimes you need to dare to try, dare to find a meaning…a reason to do more.</span></p>
<p><span style="font-weight: 400;">You see, my birth father died when I was seven from leukemia. It was very difficult for a young boy to grow up without a dad. I was fortunate enough to have a loving stepfather come into the picture when I was eleven. The first few years were challenging &#8212; he was a new “guy” in the house. It was difficult to find common ground between us. That changed for the better when he started to open up and share stories of his time in the military.</span></p>
<p><span style="font-weight: 400;">My stepfather Minas Palantzas served as a member of the 1st Raider/Paratrooper Brigade (Greece), also known as the Mountain Raider Companies or LOK (</span><a href="https://en.wikipedia.org/wiki/Greek_language"><span style="font-weight: 400;">Greek</span></a><span style="font-weight: 400;">: ΛΟΚ — Λόχοι Ορεινών Καταδρομών, </span><i><span style="font-weight: 400;">Lochoi Oreinōn Katadromōn</span></i><span style="font-weight: 400;">). He taught me their motto: </span><i><span style="font-weight: 400;">Who Dares Wins</span></i><b> (</b><i><span style="font-weight: 400;">Ο Tολμών Nικά</span></i><span style="font-weight: 400;">, </span><i><span style="font-weight: 400;">O Tolmon Nika)</span></i><span style="font-weight: 400;"> I liked it a lot, simple and to the point!  He made sure I understood exactly what that meant: always dare to try and to remember that even in failure lies victory. As a kid, I didn’t really get the “victory in failure” concept, but he explained how failure can show us where things went wrong and how to course correct. That phrase became a moral compass of sorts to me and remains a mantra. I got those very words tattooed across my back so, in a sense, my Pops always has my back.</span></p>
<p><img decoding="async" loading="lazy" class="size-full wp-image-46417 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/06/Image-from-iOS-1.jpg" alt="" width="366" height="273" /></p>
<p><span style="font-weight: 400;">A moment that hit me hard was January 19th, 2018. That was the day we buried my stepfather, a man who had been a father to me for 33 years. In a strange coincidence of fate, it was the same day that my birth father had died and that has been the most devastating day I’ve ever experienced.  How and why would I dare anything? I was a mess.</span></p>
<p><span style="font-weight: 400;">I thought about my stepdad. He had been such a huge part of my life, we had many memories together. He was there to meet my wife and two children.  I recall how we would always watch “Surviving the Cut” on TV, I could see the smile of a strapping 20 something from his time in the Army. I also recall a time when I managed to get him and my mother a tour of the Pentagon, he came to tears when we went down the hallway honoring veterans. He was always keen about honoring the past and the people involved. He taught me to associate with like-minded people; in his words, find those that are leaders (and can be led), find those with grit, determination, honor, and respect. </span></p>
<p><span style="font-weight: 400;">I made this patch to honor my stepfather and designed a GORUCK ruck club event so that Fort Mill Ruck Club and I could host events to honor my Pops. We are looking to bring this event to others within the GORUCK community so more can share his dedication to dare to win. I suppose this is one of the many reasons why the GORUCK community and I fit so well. I sure wish my Pops could have seen some of the crazy stuff we do, the level of detail and honor our Cadre give each event.</span></p>
<p><img decoding="async" loading="lazy" class="size-full wp-image-46418 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/06/Image-from-iOS.jpg" alt="" width="4032" height="3024" /></p>
<p><span style="font-weight: 400;">These events and this patch, they are therapy for me. I miss him every day. Doing these types of things is an antidepressant in a way. I am daring to do something different, keeping my moral compass in the direction I need it to be in… finding peace in hardship… Just like he taught me.</span></p>
<p><em>&#8211; Terry P.</em></p>

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<p><i><span style="font-weight: 400;">So what will you dare to win, dare to try, dare to be?</span></i> <i><span style="font-weight: 400;">Join Terry and members of the Steel City Ruck Club in Pittsburgh on June 25, 2022. We will host a GORUCK ruck club community event in honor of Pops to share his story, his logic, and his passion. Click </span></i><a href="https://fb.me/e/1JMZf3DZ8"><i><span style="font-weight: 400;">here</span></i></a><i><span style="font-weight: 400;"> for more information on the event. </span></i></p>
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			<name>GORUCK</name>
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		<title type="html"><![CDATA[GORUCK America 2022: Bonnie &#038; Clyde custom B/B/S]]></title>
		<link rel="alternate" type="text/html" href="https://blog.goruck.com/rucking-training/goruck-america-2022-bonnie-clyde-custom-b-b-s/" />

		<id>https://blog.goruck.com/?p=46426</id>
		<updated>2022-06-17T14:35:36Z</updated>
		<published>2022-06-17T16:00:05Z</published>
		<category scheme="https://blog.goruck.com" term="Rucking &amp; Training" /><category scheme="https://blog.goruck.com" term="Cadre" /><category scheme="https://blog.goruck.com" term="Custom Event" /><category scheme="https://blog.goruck.com" term="Event" /><category scheme="https://blog.goruck.com" term="GORUCK" /><category scheme="https://blog.goruck.com" term="GORUCK America" />
		<summary type="html"><![CDATA[The idea behind GORUCK America is for GRHQ to send a member of our team to visit various Ruck Clubs around the country and build community in the real world. When DFW Rucking Crew planned a custom event, it seemed like a no-brainer to have our Ruck Club Community Manager cover the event since he &#8230;]]></summary>

					<content type="html" xml:base="https://blog.goruck.com/rucking-training/goruck-america-2022-bonnie-clyde-custom-b-b-s/"><![CDATA[<p><i><span style="font-weight: 400;">The idea behind GORUCK America is for GRHQ to send a member of our team to visit various Ruck Clubs around the country and build community in the real world. When DFW Rucking Crew planned a custom event, it seemed like a no-brainer to have our Ruck Club Community Manager cover the event since he lives in Dallas. What follows is Doug’s AAR.</span></i></p>
<p><span style="font-weight: 400;">Howdy, GORUCK Nation! My name is Doug Stryker and I’m the founder of DFW Rucking Crew. I started our club in 2018 because I was astonished that there were no Ruck Clubs in the Dallas area despite the fact that we had hundreds of GRTs who had completed GORUCK events. We now have over 1,000 members in the Dallas and Fort Worth area and we host numerous events around the metroplex each week, facilitated by a leadership team of six. This allows us to offer a wide variety of training opportunities and chances to make new friends throughout the metroplex area.</span></p>
<p><span style="font-weight: 400;">Some of our events are just miles and smiles, a time to socialize while getting a little exercise. Others are more of a workout with a few miles at the end. We also do the monthly GORUCK Tribe workouts as a team. And we host quarterly events that are a little more spicy to qualify as challenges for PATHFINDER Ruck Training, such as the 20 Mile Overnight Ruck and the 10 Mile Coupon Ruck. We also do service projects like annual wreath-laying for Wreaths Across America and trail clean-ups for Equest, a nonprofit that provides therapeutic horsemanship services to veterans. And of course, there are plenty of fun events like Taco Rucks, Brew Rucks, Donut Rucks, and Ice Cream Rucks. There’s a little something for everyone!</span></p>

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<p><span style="font-weight: 400;">In 2019, GORUCK asked Ruck Club Leaders to submit ideas for new events that our club would like to do. We wanted to try something different than what we usually get in Dallas, to capitalize on something unique to the Dallas area. </span></p>
<p><span style="font-weight: 400;">Since Bonnie &amp; Clyde began their infamous crime spree in the Dallas area, we submitted that as the theme for a Tough but as luck would have it, the event didn’t materialize. So when there was a decrease in GORUCK events this year, my co-leaders and I decided this was the perfect time for our ruck club to put on our own custom GORUCK event! And the more we talked about what a Bonnie &amp; Clyde event might be like, it seemed like a great fit to make it a double Basic (the infamous couple, the two Texas Rangers who hunted them down, the whole outlaws vs law enforcement duality, etc). We added the Scavenger for some extra fun and to make it worth the drive for those who would travel to attend these events.</span></p>
<p><span style="font-weight: 400;">Cadre Mocha and Bianca Navarrete made the planning process easy, and we were excited to hear that Cadre Norwich had been assigned to lead our custom event. He’s a former Green Beret who’s also known for being quite the history buff. Cadre Norwich clearly did his homework, evidenced by not just the history lessons he imparted throughout the event, but each of the evolutions themselves were inspired by aspects of these historical events.</span></p>
<p><img decoding="async" loading="lazy" class=" wp-image-46428 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/06/image1.jpg" alt="" width="695" height="695" /></p>
<p><span style="font-weight: 400;">The Depression-era theme was evident in a few ways: Team Leader and Assistant Team Leader were both given fedoras to wear, and there were three different team weights including a 25 lb “stogie” (Bonnie Parker was famously photographed brandishing a pistol with a cigar in her mouth). </span></p>
<h2><span style="font-weight: 400;">Basic #1: Bonnie Parker and Clyde Barrow</span></h2>
<p><span style="font-weight: 400;">Our first Basic was focused on the iconic criminal duo as well as the members of the Barrow Gang. After the admin phase, there was a short ruck to a park where the Welcome Party took place. There was a modified version of the Bonnie &amp; Clyde WOD and a number of bear crawls up and down the hill as well as duck walks through the fountain (If you don’t get wet during an event, did you even do a GORUCK event?)</span></p>
<p><span style="font-weight: 400;">After that, the first movement out to ​​Western Heights Cemetery, which is where Clyde Barrow is buried. Along the 3 mile route, Cadre continued the lessons including how military and law enforcement squads advance and retreat under fire. </span></p>

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<p><span style="font-weight: 400;">Once we arrived at the cemetery, Cadre told us a couple stories about the Barrow gang’s misadventures and some resulting injuries that they sustained due to various engagements with law enforcement. Afterward, the class was divided into groups of four that were to move as a single unit down to a landmark and back without being caught by the “law enforcement” team who had to perform a number of squats for every few steps. For each “outlaw” team, one person had to walk with a limp, another needed to be carried, and a third had to keep their eyes closed (this matched the Barrow gang’s injuries). </span></p>

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<p><span style="font-weight: 400;">When this exercise was complete, the team posed for a photo at Clyde Barrow’s grave. Then it was time for another 3 mile ruck back to the downtown area.  </span></p>
<p><img decoding="async" loading="lazy" class="size-full wp-image-46466 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/06/image39.jpg" alt="" width="1999" height="1500" /></p>
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<p><span style="font-weight: 400;">No GORUCK event in the Dallas area is complete without a stop at Dealey Plaza. Cadre educated us on the history of the Dallas County Criminal Court and Jail Building and how it factored into the planning and missions to stop Bonnie and Clyde’s crime spree. Various members of the Barrow Gang were also incarcerated there at one time or another.</span></p>

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<p><span style="font-weight: 400;">Once the ruck movement was completed, it was time for a second Welcome Party at the park before it was time for everyone to be patched. Basic #1 wound up lasting about five and a half hours and came in at just under 10 miles.</span></p>
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<p><img decoding="async" loading="lazy" class="size-full wp-image-46442 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/06/image15.jpg" alt="" width="1024" height="768" /></p>
<h2><span style="font-weight: 400;">Basic #2: Texas Manhunt</span></h2>
<p><span style="font-weight: 400;">Our second event focused on the law enforcement group who brought down the Barrow Gang, especially Texas Rangers Frank Hamer and Maney Gault. Our team had many participants from the first Basic, but since the second one was designed to be a little more approachable for newbies. There were several fresh faces in the group as a result.</span></p>
<p><span style="font-weight: 400;">The Welcome Party took place at the park again but with low crawls instead of bear crawls, harkening to the stealthy ambush skills of Hamer and his men.</span></p>
<p><img decoding="async" loading="lazy" class="size-full wp-image-46429 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/06/image2.jpg" alt="" width="1182" height="665" /></p>
<p><img decoding="async" loading="lazy" class="size-full wp-image-46456 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/06/image29.jpg" alt="" width="1182" height="665" /></p>

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<p><span style="font-weight: 400;">The second Basic was shorter in miles, but wound up having more PT. To wit, we stopped near the Dallas Police Memorial to perform a specific workout session honoring by name each of the nine police officers who were killed by the Barrow Gang.</span></p>

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<h2><span style="font-weight: 400;">Bonnie &amp; Clyde Scavenger</span></h2>
<p><span style="font-weight: 400;">Both our Basics took place on Saturday, so our Scavenger was Sunday morning. This one was all fun, and each of our waypoints were chosen for their correlation to the lessons we learned at both Basic events. </span></p>

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<p><span style="font-weight: 400;">It was a great weekend of teamwork and learning, and those patches were just TOO cool!</span></p>
<p><span style="font-weight: 400;">Now that we know what’s involved with hosting a custom event, DFW Rucking Crew is already looking forward to our second custom event in August: a </span><a href="https://registration.goruck.com/event/public-custom-tough-fort-worth-tx-cowboy-08052022-2100-17752"><span style="font-weight: 400;">Cowboy-themed Tough</span></a><span style="font-weight: 400;">!</span></p>
<p><em>&#8211; Doug Stryker</em></p>
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		<title type="html"><![CDATA[Tribe Kids: June 2022 Details]]></title>
		<link rel="alternate" type="text/html" href="https://blog.goruck.com/rucking-training/tribe-kids-june-2022-details/" />

		<id>https://blog.goruck.com/?p=46352</id>
		<updated>2022-06-01T13:52:18Z</updated>
		<published>2022-06-01T13:52:18Z</published>
		<category scheme="https://blog.goruck.com" term="Rucking &amp; Training" /><category scheme="https://blog.goruck.com" term="#gorucktribe" /><category scheme="https://blog.goruck.com" term="GORUCK" /><category scheme="https://blog.goruck.com" term="GORUCK Training" />
		<summary type="html"><![CDATA[Tribe Kids: Seek Kindness This month we &#8220;Seek Kindness,&#8221; by reading two amazing books, doing workouts with our friends, and thinking about what it means to be kind. In our 8 and under book, &#8220;Tani&#8217;s New Home,&#8221; we learn about Tani, a Nigerian refugee who finds a welcoming home in America and manages to win &#8230;]]></summary>

					<content type="html" xml:base="https://blog.goruck.com/rucking-training/tribe-kids-june-2022-details/"><![CDATA[<h1 style="text-align: center;">Tribe Kids: Seek Kindness</h1>
<p><span style="font-weight: 400;">This month we &#8220;Seek Kindness,&#8221; by reading two amazing books, doing workouts with our friends, and thinking about what it means to be kind. In our 8 and under book, &#8220;Tani&#8217;s New Home,&#8221; we learn about Tani, a Nigerian refugee who finds a welcoming home in America and manages to win the New York State Chess Championships at age 8! In our 8-12 year old book, &#8220;A Boy Called Bat (part 1),&#8221; we follow the main character Bat as he cares for his pet skunk Kit. In both of these heartwarming stories, empathy is center stage and kindness plays a big role in each character&#8217;s life in different ways.</span></p>
<p><span style="font-weight: 400;">We challenge Tribe Kids to put more kindness out into the world. They can start by inviting friends to do the &#8220;Friend Ruck&#8221; with them, and then to do the partner workout &#8220;Friend Me.&#8221; Both of these activities give children a chance to connect with their friends through fitness. This month encourage the children in your lives to focus on all the good things around them and contribute to the good. After all, there can never be too much kindness in the world!</span></p>
<p><a href="https://www.goruck.com/products/patch-goruck-tribe-kids"><img decoding="async" loading="lazy" class=" wp-image-46361 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/05/Screen-Shot-2022-05-25-at-12.30.58-PM.png" alt="" width="381" height="254" /></a></p>
<h1>Workout A: Friend Ruck</h1>
<p style="text-align: center;"><span style="font-weight: 400;">Grab a friend, grab a grown up, grab a ruck, and go for a 30 minute walk!</span></p>
<h1>Workout B: Friend Me</h1>
<h2>June Workout for Kids 8 and Under:</h2>
<p><span style="font-weight: 400;">Buy in: Ruck 400 meters with a grown up and friend</span></p>
<p><i><span style="font-weight: 400;">AMRAP in 4 minutes:</span></i></p>
<p><i><span style="font-weight: 400;">*could be done next to a friend, children do not need to split reps because math </span></i></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">7 seated side to sides </span><i><span style="font-weight: 400;">(use unweighted ruck or no external load)</span></i></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">7 squats </span><i><span style="font-weight: 400;">(use unweighted ruck or no external load)</span></i></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">:20 second plank </span><i><span style="font-weight: 400;">(grown up counts!)</span></i></li>
</ul>
<h2>June Workout for Kids 8-12 Years Old:</h2>
<p><span style="font-weight: 400;">Buy in: Ruck 400 meters with a friend (stay together) </span></p>
<p><i><span style="font-weight: 400;">AMRAP in 6 minutes: </span></i></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">10 ruck passes back to back </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">10 squat + ruck chest pass </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">20 plank hand claps </span><i><span style="font-weight: 400;">(ruck on or off)</span></i></li>
</ul>
<p><iframe loading="lazy" title="Tribe Kids for June - Full Size Video" src="https://fast.wistia.net/embed/iframe/rrwg6yew7h?dnt=1" allow="autoplay; fullscreen" allowtransparency="true" frameborder="0" scrolling="no" class="wistia_embed" name="wistia_embed" msallowfullscreen width="960" height="540"></iframe><script src="https://fast.wistia.net/assets/external/E-v1.js" async></script></p>
<h1>June 2022 Worksheets:</h1>
<p><a href="https://blog.goruck.com/wp-content/uploads/2022/05/Worksheet-Tribe-Kids-8-under-JUNE-2022.pdf">Worksheet Tribe Kids 8 under JUNE 2022</a></p>
<p><a href="https://blog.goruck.com/wp-content/uploads/2022/05/Worksheet-Tribe-Kids-8-older-JUNE-2022.pdf">Worksheet Tribe Kids 8 older JUNE 2022</a></p>

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		<title type="html"><![CDATA[GORUCK Tribe: June 2022]]></title>
		<link rel="alternate" type="text/html" href="https://blog.goruck.com/rucking-training/goruck-tribe-june-2022/" />

		<id>https://blog.goruck.com/?p=46354</id>
		<updated>2022-06-02T14:56:43Z</updated>
		<published>2022-06-01T13:00:06Z</published>
		<category scheme="https://blog.goruck.com" term="Rucking &amp; Training" />
		<summary type="html"><![CDATA[Here is a rundown on all details for June 2022: Dare Who Dares Wins Intellectually, I understand it. Emotionally, I cannot. Children are trapped in a school, and they’re being slaughtered by a devil incarnate. The only right answer for law enforcement is this: storm the building, no matter the cost, and do it now. &#8230;]]></summary>

					<content type="html" xml:base="https://blog.goruck.com/rucking-training/goruck-tribe-june-2022/"><![CDATA[<h2 style="text-align: center;">Here is a rundown on all details for June 2022: Dare</h2>
<figure id="attachment_46401" aria-describedby="caption-attachment-46401" style="width: 291px" class="wp-caption aligncenter"><img decoding="async" loading="lazy" class=" wp-image-46401" src="https://blog.goruck.com/wp-content/uploads/2022/06/Screen-Shot-2022-06-02-at-9.08.29-AM.png" alt="" width="291" height="193" /><figcaption id="caption-attachment-46401" class="wp-caption-text">June 2022 Exclusive Patch: Dare</figcaption></figure>
<h2 style="text-align: center;">Who Dares Wins</h2>
<p>Intellectually, I understand it. Emotionally, I cannot. Children are trapped in a school, and they’re being slaughtered by a devil incarnate. The only right answer for law enforcement is this: storm the building, no matter the cost, and do it now. If you die, you die. That’s the deal. Instead, some sat idly by, paralyzed by fear. No parent can relate to them on any level.</p>
<p>Who Dares Wins. Action was the only way in this case, and we are right to take inspiration from those who acted honorably. They will be haunted by this forever, too, and they will need our support, as will those who did not act.</p>
<p>But it’s the aftermath where we can be more than just spectators to the tragedy. The Teachers Union and the Left say more gun controls, the NRA and the Right say arm the teachers. It seems they couldn’t hate each other more. Articles are written, talk shows are filled, memes are posted. We blame guns, mental health, fractured families, the loss of community, we blame the prevalence of porn and video games. But it always comes back to guns and that’s where no time is wasted — everyone is digging foxholes that they might never leave. I won’t call it cowardice, but when you look at what it’s costing us, it’s close.</p>
<p>What if we started with this: we will never take your guns, America. And we will never force Teachers to carry guns in the schools. What if we made more non-negotiables, negotiable. I am personally comfortable with guns and I am surrounded by teachers in my family &#8211; my mother-in-law taught for 40 years and my take is that she should never ever have a gun in any situation, ever. But let’s say I were a teacher, or one of my fellow Green Berets were. What would have happened differently in Uvalde if just one of us had been on the inside of that massacre, and been armed? We were afforded training to do the unnatural &#8211; to run toward the gunfire. So a lot would have happened differently is my take, and any of us would have done it fast. Our nation has millions of sheepdogs and I wish one of us had been there to do our duty.</p>
<p>But the main point is, there just might be reasonable positions in someone else’s foxhole and we need to start actively listening to them. Not “we” like someone else &#8212; not “we” in Washington. We as in all of us. More non-negotiables need to become negotiable, and that begins with real conversations with real people in the real world. The Left isn’t the devil, and neither is the Right.</p>
<p>So, what if we put a lot of positions on the table, and we talked about them. Here are just a few to get the conversations going:</p>
<ul>
<li>Never force any teacher who doesn’t want to, to carry a gun.</li>
<li>Allow teachers who are capable, confident, and certified to carry guns in schools.</li>
<li>Double teachers salaries over the next five years, nationwide.</li>
<li>Put an armed guard in every school in the country. Ensure that the training is significant, and recurring.</li>
<li>Double police officer pay, nationwide, over the next five years. And double training dollars to train them properly. (You can actually train courage &#8211; check out the book On Killing for a lot more on this).</li>
<li>Create a certification, like a driver’s test, that you have to pass before being issued certain weapons. (There’s a lot of $$ in this, by the way).</li>
</ul>
<p>And we could have a national call to service for teachers, and police officers, while we’re at it. There is nothing more important to me than my kids, and if we can find the money to fight the wars, we can find the money to better compensate those serving our country on the homefront, too. And we can find the money to keep our kids safer than they are right now.</p>
<p>I challenge each of us to open our ears and to listen to the other side, to not be so polarizing, or so polarized. If it’s not this tragedy that leads to compromise, perhaps it will be the next one, or the one after that. How many more will it take for more non-negotiables to become negotiable? Sadly, probably a lot, but whatever change could happen, it begins with us. That just might mean finding the courage for each of us to look around where we are, right now, and stop digging.</p>
<p>There&#8217;s safety in the foxhole but remember, Who Dares Wins.</p>
<p><img decoding="async" loading="lazy" class="size-full wp-image-44985 alignleft" src="https://blog.goruck.com/wp-content/uploads/2021/08/Jason-Signature.png" alt="" width="92" height="53" />Jason McCarthy</p>
<p>Founder, GORUCK</p>
<p><img decoding="async" loading="lazy" class=" wp-image-46400 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/06/Screen-Shot-2022-06-02-at-9.08.18-AM.png" alt="" width="748" height="744" /></p>
<p><img decoding="async" loading="lazy" class="size-full wp-image-46411 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/06/TribeCategory-Header_Workout.jpg" alt="" width="1240" height="200" /></p>
<p><img decoding="async" loading="lazy" class=" wp-image-46402 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/06/Screen-Shot-2022-06-02-at-9.08.41-AM.png" alt="" width="327" height="192" /></p>
<p style="text-align: center;"><strong>&#8220;Stirling Hero WOD&#8221;</strong></p>
<p style="text-align: center;"><strong>8 ROUNDS:</strong></p>
<p style="text-align: center;">Max reps ruck unbroken push-ups (30LB/20LB)</p>
<p style="text-align: center;">74 Ruck Lunges (30LB/20LB)</p>
<p style="text-align: center;"><em>**If you don&#8217;t hit more than 5 push-ups, go slick (no weight).**</em></p>
<p style="text-align: center;"><strong>Score:</strong> Total number of push-ups in the 8 rounds.</p>
<p>This is going to crush your legs with a total of 592 lunges programmed. You can’t build muscle endurance without enduring volume.</p>
<ul>
<li>Push-ups are classic style &#8211; back straight, eyes forward for the best form. When you cannot continue pushing, it’s time for your next round of lunges.</li>
<li>A break in the ruck push-ups occurs when you drive your hips in the air to resemble a downward dog position or if you rest on the ground for more than five seconds.</li>
<li>Lunges can be done walking or stationary. Keep your toes straight and your knees tracking slightly out. Each leg lunge is one rep — your back knee should gently touch the ground (or one blade of grass) each time.</li>
</ul>
<p>If you cannot do 5 push-ups at any point, remove the rucksack and/or do them on your knees. If you cannot keep a straight back when lunging, remove the weight and go slick.</p>
<p>SCALE appropriately and as always, <strong>#keeptraining</strong></p>
<p style="text-align: center;"><a href="https://www.youtube.com/watch?v=Jr9JPXdN-GY">Watch the WOD Demo Video by: Cadre DS</a></p>
<p style="text-align: center;"><strong>Significance:</strong></p>
<p style="text-align: center;">Lieutenant-Colonel Sir Archibald David Stirling, DSO, OBE (15 November 1915 – 4 November 1990) was a Scottish officer in the British Army, mountaineer, and the founder of the Special Air Service. He saw active service during the Second World War. <a href="https://trk.klclick.com/ls/click?upn=KnIyrxYs2ROf-2BaVutIRasG0CNDmN8GVCekJfxiYBQmdkGiFlahdltYuBsklpTl7AStEUSXdRog6TLd4hn3vdvDVu3tC4itk1ZEsiHe9uIt-2BqcWIHjz8405V-2B5JJOEpiDlr9dpWJFjHuVu5Mb9VopxZNPpyw7kGxLG7xDvAanfw7zlRt4WZKmXzJTnFp5k3-2Bj2TeEN5VbtbweqToPGJ4nFUzhNhc-2FkCd36iLiZWSJWhZccvcxH-2FFCvmRdsDJzzeTSLfoUvru1ab9fAIQIE1EVCPHVSJ-2BKMxaH1yUX2LHXYKlkXUNABvSYyBJTxrFciK6zDuqUyoMNVy-2BsJZjcLuf0tw-3D-3DTiRT_VTeBGspdjiUhNgkI4KCrc4HC-2FDhwMUmleUgHBEFGb3nZ1Qff8YVGmTb-2Fn-2Bx60ig9rm5X4cE6loUbPxXzOeZNcaz6EJ15GZb9D8XVc5IdQjoVuK3xi8zOjb7ZCMALEXza8xGdgJTQV0DY9oQc3WoXal8qvtRTl4aiubFimYdIEv9YI8LdOVI8CZFdcw7f-2BRWch3KOcUZYEDZkufkPbHLvqwP6Yu40Go4-2F9eVl-2BAZvI3lMbVivyp-2F3fmHaeVdE1kEFqhee3kijDavw-2BO-2B12j-2BplhE7K4zSJu4aD7wqMAe-2BKEzgwVxGAsssKCqyo9QYm720ln9mdfqXA4tvG5jcRd-2B6aA3ThTHpImx-2F2y-2BIbxSAKeRBT-2B8desp4Anc-2B6WQJ30IBm8ApoqLzhhr-2B42R3CA7qltJOPDJ01rfwiYHI8JID-2FdA-3D" target="_blank" data-saferedirecturl="https://www.google.com/url?hl=en&amp;q=https://trk.klclick.com/ls/click?upn%3DKnIyrxYs2ROf-2BaVutIRasG0CNDmN8GVCekJfxiYBQmdkGiFlahdltYuBsklpTl7AStEUSXdRog6TLd4hn3vdvDVu3tC4itk1ZEsiHe9uIt-2BqcWIHjz8405V-2B5JJOEpiDlr9dpWJFjHuVu5Mb9VopxZNPpyw7kGxLG7xDvAanfw7zlRt4WZKmXzJTnFp5k3-2Bj2TeEN5VbtbweqToPGJ4nFUzhNhc-2FkCd36iLiZWSJWhZccvcxH-2FFCvmRdsDJzzeTSLfoUvru1ab9fAIQIE1EVCPHVSJ-2BKMxaH1yUX2LHXYKlkXUNABvSYyBJTxrFciK6zDuqUyoMNVy-2BsJZjcLuf0tw-3D-3DTiRT_VTeBGspdjiUhNgkI4KCrc4HC-2FDhwMUmleUgHBEFGb3nZ1Qff8YVGmTb-2Fn-2Bx60ig9rm5X4cE6loUbPxXzOeZNcaz6EJ15GZb9D8XVc5IdQjoVuK3xi8zOjb7ZCMALEXza8xGdgJTQV0DY9oQc3WoXal8qvtRTl4aiubFimYdIEv9YI8LdOVI8CZFdcw7f-2BRWch3KOcUZYEDZkufkPbHLvqwP6Yu40Go4-2F9eVl-2BAZvI3lMbVivyp-2F3fmHaeVdE1kEFqhee3kijDavw-2BO-2B12j-2BplhE7K4zSJu4aD7wqMAe-2BKEzgwVxGAsssKCqyo9QYm720ln9mdfqXA4tvG5jcRd-2B6aA3ThTHpImx-2F2y-2BIbxSAKeRBT-2B8desp4Anc-2B6WQJ30IBm8ApoqLzhhr-2B42R3CA7qltJOPDJ01rfwiYHI8JID-2FdA-3D&amp;source=gmail&amp;ust=1654267600690000&amp;usg=AOvVaw3SEnZEhhdR8xHYC07vDgjf" rel="noopener noreferrer">Learn More »</a></p>
<p><img decoding="async" loading="lazy" class="size-full wp-image-46410 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/06/TribeCategory-Header_Rucking.jpg" alt="" width="1240" height="200" /></p>
<p style="text-align: center;"><strong>2 X 4 milers heavier than baseline weight</strong></p>
<p style="text-align: center;">20LB baseline use 30/40/45LB<br />
30LB baseline use 40/45/50LB<br />
45LB baseline use 50/60/70LB</p>
<p style="text-align: center;"><em><strong>Retest:</strong> 3 miles to compare to your March month time</em></p>
<p><img decoding="async" loading="lazy" class="size-full wp-image-46406 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/06/TribeCategory-Header_AdditionalChallenge.jpg" alt="" width="1240" height="200" /></p>
<p style="text-align: center;">Dare to challenge yourself to do something new and then do it.</p>
<p><img decoding="async" loading="lazy" class="size-full wp-image-46409 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/06/TribeCategory-Header_FunctionsCheck.jpg" alt="" width="1240" height="200" /></p>
<p style="text-align: center;">Grab your ruck of 30LB/20LB. Set a timer for 60 seconds, and <a href="https://trk.klclick.com/ls/click?upn=KnIyrxYs2ROf-2BaVutIRasIMClhy3UGjvfGm3DOHjK91ciVnm-2B-2Bg8JU6kAovbB9lAPRhBZ4sf6WVcKLuQsE9-2Fb-2Fwjsw1-2Bgy8qj9DxxqMkof-2BLk-2BaT6b2obOGNxFlyZqLsJPQ3k2htSS8r-2BmyJa9mwaOZFd5DjfcPvNSLUvqLayIfsxmF0ZF7ID5Cb6gTGBEpWswbEccE3Ty9bGhRd9-2BC9bMJtBtJrUUY-2Bb-2BIGoLbQCFKkB8AMOAKOkeN3cbPPKP3-2BbPhjNW1pK3giugDpxcX6oAmJ3OulzbnlDdQABtpDQF8h8f0mrvWJg3HV76owdX-2Bv5un9_VTeBGspdjiUhNgkI4KCrc4HC-2FDhwMUmleUgHBEFGb3nZ1Qff8YVGmTb-2Fn-2Bx60ig9rm5X4cE6loUbPxXzOeZNcaz6EJ15GZb9D8XVc5IdQjoVuK3xi8zOjb7ZCMALEXza8xGdgJTQV0DY9oQc3WoXal8qvtRTl4aiubFimYdIEv9YI8LdOVI8CZFdcw7f-2BRWch3KOcUZYEDZkufkPbHLvqwP6Yu40Go4-2F9eVl-2BAZvI3mqhpNXcj3Hk13BNA2oHdReBBBo5YOr5-2BcFtn7o-2B2pHI168JB4lhaH9w1Z0w2gm4WJ66KWBpH2ZjheWsx3ljvh1ipA5mf0swAg34w3vYdvd08Cm6EXgb0kpAa5lN2kWO-2FaGiAr7lIoModBI9ZvCM-2B-2F6BTAlQloMBoDry-2BIz4m2opYV1G82tjjmF0s-2BdrJnOwgE-3D" target="_blank" data-saferedirecturl="https://www.google.com/url?hl=en&amp;q=https://trk.klclick.com/ls/click?upn%3DKnIyrxYs2ROf-2BaVutIRasIMClhy3UGjvfGm3DOHjK91ciVnm-2B-2Bg8JU6kAovbB9lAPRhBZ4sf6WVcKLuQsE9-2Fb-2Fwjsw1-2Bgy8qj9DxxqMkof-2BLk-2BaT6b2obOGNxFlyZqLsJPQ3k2htSS8r-2BmyJa9mwaOZFd5DjfcPvNSLUvqLayIfsxmF0ZF7ID5Cb6gTGBEpWswbEccE3Ty9bGhRd9-2BC9bMJtBtJrUUY-2Bb-2BIGoLbQCFKkB8AMOAKOkeN3cbPPKP3-2BbPhjNW1pK3giugDpxcX6oAmJ3OulzbnlDdQABtpDQF8h8f0mrvWJg3HV76owdX-2Bv5un9_VTeBGspdjiUhNgkI4KCrc4HC-2FDhwMUmleUgHBEFGb3nZ1Qff8YVGmTb-2Fn-2Bx60ig9rm5X4cE6loUbPxXzOeZNcaz6EJ15GZb9D8XVc5IdQjoVuK3xi8zOjb7ZCMALEXza8xGdgJTQV0DY9oQc3WoXal8qvtRTl4aiubFimYdIEv9YI8LdOVI8CZFdcw7f-2BRWch3KOcUZYEDZkufkPbHLvqwP6Yu40Go4-2F9eVl-2BAZvI3mqhpNXcj3Hk13BNA2oHdReBBBo5YOr5-2BcFtn7o-2B2pHI168JB4lhaH9w1Z0w2gm4WJ66KWBpH2ZjheWsx3ljvh1ipA5mf0swAg34w3vYdvd08Cm6EXgb0kpAa5lN2kWO-2FaGiAr7lIoModBI9ZvCM-2B-2F6BTAlQloMBoDry-2BIz4m2opYV1G82tjjmF0s-2BdrJnOwgE-3D&amp;source=gmail&amp;ust=1654267600691000&amp;usg=AOvVaw0i65Mz6EZm4dmY7Fwq7Ss_" rel="noopener noreferrer">complete as many reps of ruck squats</a> with proper form during those 60 seconds.</p>
<p style="text-align: center;">Make a video of your max rep ruck squats to share on social then dare/ tag someone else to beat you.</p>
<p style="text-align: center;">For additional tips on proper Ruck Squat technique check out <a href="https://trk.klclick.com/ls/click?upn=KnIyrxYs2ROf-2BaVutIRasN7EOMb1RwSypAf4RgX11g1ccmVSXQEMEr-2F7Y5rpBOHwlXkTIt82vDlJ7HQF72YSIKVXwe5q4MUZw7629U0ZIrRo7IOSafyisPEb2ANriaagwCrAwgovQoogeXcj1wdFJMU7QQAROdr-2F5BTwcFNRNpWOt5XnOWwTydh6hKSi2DJqzuqZZHhEu-2FwxZyQr4LYzLw-2F0h2-2BmOUKG1wPIpT0M5XQtbUSbG2GZQswSmOyhfC0mhOjNIIeBK6JCFxCjEComvfRBTpsU89bFaTA7v-2BSiU-2F0cnLgrdsvXTQwF7B-2BuiXN9kkIb_VTeBGspdjiUhNgkI4KCrc4HC-2FDhwMUmleUgHBEFGb3nZ1Qff8YVGmTb-2Fn-2Bx60ig9rm5X4cE6loUbPxXzOeZNcaz6EJ15GZb9D8XVc5IdQjoVuK3xi8zOjb7ZCMALEXza8xGdgJTQV0DY9oQc3WoXal8qvtRTl4aiubFimYdIEv9YI8LdOVI8CZFdcw7f-2BRWch3KOcUZYEDZkufkPbHLvqwP6Yu40Go4-2F9eVl-2BAZvI3nDlye2dgNO-2BGPjjINxQSDgOG9mxJ6oeLVqZpwh1PphzIg8f1Ekz3vKn593NByKvQxGZ2OwwFl3nooa8iM5cJ9M3v6bvXOwgjkMb8reiDWy-2F0yqpudy-2B4CFFaZR-2FBPnx8Pq6nKdga8EpFFfZggCtHwx35ioBXvalWkDzdEQNrWI8vnU434pCmF2n27qBwcG-2B1c-3D" target="_blank" data-saferedirecturl="https://www.google.com/url?hl=en&amp;q=https://trk.klclick.com/ls/click?upn%3DKnIyrxYs2ROf-2BaVutIRasN7EOMb1RwSypAf4RgX11g1ccmVSXQEMEr-2F7Y5rpBOHwlXkTIt82vDlJ7HQF72YSIKVXwe5q4MUZw7629U0ZIrRo7IOSafyisPEb2ANriaagwCrAwgovQoogeXcj1wdFJMU7QQAROdr-2F5BTwcFNRNpWOt5XnOWwTydh6hKSi2DJqzuqZZHhEu-2FwxZyQr4LYzLw-2F0h2-2BmOUKG1wPIpT0M5XQtbUSbG2GZQswSmOyhfC0mhOjNIIeBK6JCFxCjEComvfRBTpsU89bFaTA7v-2BSiU-2F0cnLgrdsvXTQwF7B-2BuiXN9kkIb_VTeBGspdjiUhNgkI4KCrc4HC-2FDhwMUmleUgHBEFGb3nZ1Qff8YVGmTb-2Fn-2Bx60ig9rm5X4cE6loUbPxXzOeZNcaz6EJ15GZb9D8XVc5IdQjoVuK3xi8zOjb7ZCMALEXza8xGdgJTQV0DY9oQc3WoXal8qvtRTl4aiubFimYdIEv9YI8LdOVI8CZFdcw7f-2BRWch3KOcUZYEDZkufkPbHLvqwP6Yu40Go4-2F9eVl-2BAZvI3nDlye2dgNO-2BGPjjINxQSDgOG9mxJ6oeLVqZpwh1PphzIg8f1Ekz3vKn593NByKvQxGZ2OwwFl3nooa8iM5cJ9M3v6bvXOwgjkMb8reiDWy-2F0yqpudy-2B4CFFaZR-2FBPnx8Pq6nKdga8EpFFfZggCtHwx35ioBXvalWkDzdEQNrWI8vnU434pCmF2n27qBwcG-2B1c-3D&amp;source=gmail&amp;ust=1654267600691000&amp;usg=AOvVaw34HQsU5CWXgfMOj5NNiWY6" rel="noopener noreferrer">this video</a> from Cadre DS.</p>
<p><img decoding="async" loading="lazy" class="size-full wp-image-46408 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/06/TribeCategory-Header_Film.jpg" alt="" width="1249" height="200" /></p>
<p style="text-align: center;"><strong><a href="https://trk.klclick.com/ls/click?upn=KnIyrxYs2ROf-2BaVutIRasEu-2FEICim0W2oZ06iIY8YJtFVyI2lvcPrR-2BQQReJbs7ByTzkPtmsQCs0qXONeBhTZl8ZuUNH8O2OBh5ONbxvMI8WE9owsJ3ZeNd0qECOanKys6AnHFjTk-2BlqhZJRBlclxS71qUa1xjvXYuSfRM5Qev6-2FQbN-2F1rZlvOOdFxDSyZi6b10LceBllzRBEeDvHakF5d6uHdajl22J5FQxYo0F83v2pACIXAnFwwdGVGcmIBAUK2or6SyyDP4UaEj7-2B79rbKsK1EBeRYIY5lOwvNANpb8Yi4kJnM-2BbfTzFEW-2FwX06-2FoWCZ4L685150pd3wufxmoA-3D-3D1vvB_VTeBGspdjiUhNgkI4KCrc4HC-2FDhwMUmleUgHBEFGb3nZ1Qff8YVGmTb-2Fn-2Bx60ig9rm5X4cE6loUbPxXzOeZNcaz6EJ15GZb9D8XVc5IdQjoVuK3xi8zOjb7ZCMALEXza8xGdgJTQV0DY9oQc3WoXal8qvtRTl4aiubFimYdIEv9YI8LdOVI8CZFdcw7f-2BRWch3KOcUZYEDZkufkPbHLvqwP6Yu40Go4-2F9eVl-2BAZvI3nVDRFil-2F-2BzovLgl6nwm-2BiKe31q1k9l-2F7Otnl9xN7QZod5pzTQzCxnbRwEZeGVDfUd-2FHCvR0eAOaoSTaMo7QBFdD5pZdmDMPWtC8m5GWXGE1AsRL7cdny-2FsTcRLckoDt50YT1Jyc91fBjD-2F7pN152X64FfzvfeLE10PDy8Al6Sx0TwUL37Mqbg10Srw72C1Mnc-3D" target="_blank" data-saferedirecturl="https://www.google.com/url?hl=en&amp;q=https://trk.klclick.com/ls/click?upn%3DKnIyrxYs2ROf-2BaVutIRasEu-2FEICim0W2oZ06iIY8YJtFVyI2lvcPrR-2BQQReJbs7ByTzkPtmsQCs0qXONeBhTZl8ZuUNH8O2OBh5ONbxvMI8WE9owsJ3ZeNd0qECOanKys6AnHFjTk-2BlqhZJRBlclxS71qUa1xjvXYuSfRM5Qev6-2FQbN-2F1rZlvOOdFxDSyZi6b10LceBllzRBEeDvHakF5d6uHdajl22J5FQxYo0F83v2pACIXAnFwwdGVGcmIBAUK2or6SyyDP4UaEj7-2B79rbKsK1EBeRYIY5lOwvNANpb8Yi4kJnM-2BbfTzFEW-2FwX06-2FoWCZ4L685150pd3wufxmoA-3D-3D1vvB_VTeBGspdjiUhNgkI4KCrc4HC-2FDhwMUmleUgHBEFGb3nZ1Qff8YVGmTb-2Fn-2Bx60ig9rm5X4cE6loUbPxXzOeZNcaz6EJ15GZb9D8XVc5IdQjoVuK3xi8zOjb7ZCMALEXza8xGdgJTQV0DY9oQc3WoXal8qvtRTl4aiubFimYdIEv9YI8LdOVI8CZFdcw7f-2BRWch3KOcUZYEDZkufkPbHLvqwP6Yu40Go4-2F9eVl-2BAZvI3nVDRFil-2F-2BzovLgl6nwm-2BiKe31q1k9l-2F7Otnl9xN7QZod5pzTQzCxnbRwEZeGVDfUd-2FHCvR0eAOaoSTaMo7QBFdD5pZdmDMPWtC8m5GWXGE1AsRL7cdny-2FsTcRLckoDt50YT1Jyc91fBjD-2F7pN152X64FfzvfeLE10PDy8Al6Sx0TwUL37Mqbg10Srw72C1Mnc-3D&amp;source=gmail&amp;ust=1654267600691000&amp;usg=AOvVaw3rz7TNClb4ipdzaqt1WxsK" rel="noopener noreferrer">The Best Years of Our Lives</a></strong></p>
<p>It’s unusual for us to recommend something to watch rather than read, even more so a black and white film from 1946. Bear with us, folks &#8211; we contend that this film is exceptional and worth the almost 3 hours of your time.</p>
<p>It is a story of three WWII veterans who return home to their small town to discover that they have been forever changed by war. It was a remarkably daring movie for its time for addressing issues like PTSD, alcoholism, women’s changing role in society, secularism, etc. And as if that wasn’t enough, there’s also an overarching theme of daring to allow yourself to be loved for who you are – to not go about this life alone – that we found fitting for Tribe.</p>
<p>The Best Years of Our Lives can be viewed on <a href="https://www.amazon.com/Best-Years-Our-Lives/dp/B00AMZXZPK?utm_campaign=Dare%3A%20June%20Tribe%20Starts%20Now%20%28V5MVsm%29&amp;utm_medium=email&amp;utm_source=Tribe%20HQ%20List&amp;_kx=BSak57witmcv-lDycq8lyvv_uap4mQBB5Cpv8QPB54Wat4tdjJF_hJvRzIBIIIbQ.WCc5px">Amazon Prime Video</a>.</p>
<p><img decoding="async" loading="lazy" class="size-full wp-image-46403 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/06/Screen-Shot-2022-06-02-at-9.09.26-AM.png" alt="" width="1070" height="532" /></p>
<p style="text-align: center;">&#8220;Dare to leave the foxhole.&#8221;</p>
<p>Love Monster,</p>
<p>President, GORUCK Nation</p>
]]></content>
		
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		<entry>
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			<name>GORUCK</name>
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		<title type="html"><![CDATA[Tips for Taking On The &#8220;MURPH&#8221;]]></title>
		<link rel="alternate" type="text/html" href="https://blog.goruck.com/rucking-training/tips-for-taking-on-the-murph/" />

		<id>https://blog.goruck.com/?p=46356</id>
		<updated>2022-05-27T17:48:47Z</updated>
		<published>2022-05-27T17:30:29Z</published>
		<category scheme="https://blog.goruck.com" term="Rucking &amp; Training" /><category scheme="https://blog.goruck.com" term="GORUCK" /><category scheme="https://blog.goruck.com" term="GORUCK Training" /><category scheme="https://blog.goruck.com" term="Murph" /><category scheme="https://blog.goruck.com" term="Tips" />
		<summary type="html"><![CDATA[On Memorial Day this year, and every year, thousands of people come out to complete The &#8220;MURPH&#8221; Challenge, which is in honor of Lt. Michael Patrick Murphy. He was a United States Navy SEAL officer killed during the War in Afghanistan on June 28, 2005. People around the world complete this workout every year, and &#8230;]]></summary>

					<content type="html" xml:base="https://blog.goruck.com/rucking-training/tips-for-taking-on-the-murph/"><![CDATA[<p><em>On Memorial Day this year, and every year, thousands of people come out to complete The &#8220;MURPH&#8221; Challenge, which is in honor of Lt. Michael Patrick Murphy. He was a United States Navy SEAL officer killed during the War in Afghanistan on June 28, 2005. People around the world complete this workout every year, and this was one of Murphy&#8217;s favorites. He liked to call it &#8220;Body Armor&#8221;. MURPH is no easy task and we suggest you start training now to get prepped. We asked some MURPH experts on advice on taking on the challenge. Everything from what gear you should use, pacing the workout, and scaling the workout. Here are our tips on how to take on The &#8220;MURPH&#8221;.</em></p>
<h2>Our Experts:</h2>
<p><strong>Josh Bridges:</strong> Former Navy SEAL, 6x CrossFit Games Athlete, 4x Crossfit Regionals Champion, 7x CrossFit Open Workout Winner</p>
<p><img decoding="async" loading="lazy" class=" wp-image-46371 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/05/Screen-Shot-2022-05-25-at-2.33.44-PM.png" alt="" width="834" height="552" /></p>
<p><strong>Matt Chan: </strong>Career Firefighter, Titan Games Season 2 Champ, climber, mountain biker, hunter, six CrossFit Games appearances with 4 top ten finishes.</p>
<p><strong>Cherie Chan:</strong> Operations ninja for TrainFTW, career coach of 14 years, CFL4 coach, Pn2, dedicated to continuing to learn how to increase the quality of life and longevity through fitness in the gym and spending as much time recreating outside as modern life will allow.</p>
<p style="text-align: center;"><em>(To make it easier, we&#8217;ll call them The Chans.)</em></p>

<a href='https://blog.goruck.com/wp-content/uploads/2022/05/Screen-Shot-2022-05-25-at-2.44.08-PM.png'><img width="1302" height="862" src="https://blog.goruck.com/wp-content/uploads/2022/05/Screen-Shot-2022-05-25-at-2.44.08-PM.png" class="attachment-full size-full" alt="" decoding="async" loading="lazy" /></a>
<a href='https://blog.goruck.com/wp-content/uploads/2022/05/Screen-Shot-2022-05-25-at-2.44.59-PM.png'><img width="1288" height="842" src="https://blog.goruck.com/wp-content/uploads/2022/05/Screen-Shot-2022-05-25-at-2.44.59-PM.png" class="attachment-full size-full" alt="" decoding="async" loading="lazy" /></a>

<p><strong>Kevin Torres: </strong>Former <span style="font-weight: 400;">middle school vice principal and served two combat tours as an infantryman with the 101st Airborne Division, Founder and Head Coach of Forging Elite Fathers, a program specifically designed for busy dads who want to go from Dad Bod to Fit Dad without sacrificing family time.</span></p>
<p><img decoding="async" loading="lazy" class=" wp-image-46384 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/05/Screen-Shot-2022-05-26-at-11.08.29-AM.png" alt="" width="365" height="488" /></p>
<h2>Their Tips for MURPH:</h2>
<p style="text-align: center;"><strong>What is the recommended gear for The MURPH?</strong></p>
<p><strong>Josh: </strong>I would recommend The <a href="https://www.goruck.com/products/training-weight-vest">Training Weight Vest</a> for MURPH, but if that isn’t accessible then a GORUCK <a href="https://www.goruck.com/collections/ruck-plate-carrier">Ruck Plate Carrier</a> or Rucker with 20# in it will work just fine. Either get the job done of adding the weight for the workout.</p>
<p><strong>Chans: </strong>Rucking has become a big part of my training plan each year. It is a great way to add volume without adding intensity or potential for injury. If you don&#8217;t have a weight vest for MURPH this year, why not use your rucksack? It&#8217;s a realistic tool to incorporate. I&#8217;m going to be using my <a href="https://www.goruck.com/products/rucker?variant=39791911305316">Rucker 4.0</a>.</p>
<p><strong>Kevin: </strong>One of my personal favorite pieces of equipment is the GORUCK Weight Vest, which is PERFECT for Murph. The vest is adjustable, so the fit is always perfect, and you can load it up with 10, 20, even 30 lb <a href="https://www.goruck.com/collections/ruck-plates">plates</a> on the front and back, which distributes the weight evenly across your torso! Another great option is the Plate Carrier from GORUCK, which allows you to carry 20, 30, even 45 lb plates on your back, which adds up pretty quickly when you&#8217;re knocking out 100 push ups! If you don&#8217;t have either of those pieces, then I&#8217;d recommend loading up your Rucker, a GR1, or even a Sandbag and get moving!</p>

<a href='https://blog.goruck.com/wp-content/uploads/2022/05/Screen-Shot-2022-05-25-at-2.29.34-PM.png'><img width="2142" height="1424" src="https://blog.goruck.com/wp-content/uploads/2022/05/Screen-Shot-2022-05-25-at-2.29.34-PM.png" class="attachment-full size-full" alt="" decoding="async" loading="lazy" /></a>
<a href='https://blog.goruck.com/wp-content/uploads/2022/05/Screen-Shot-2022-05-26-at-11.09.59-AM.png'><img width="880" height="1174" src="https://blog.goruck.com/wp-content/uploads/2022/05/Screen-Shot-2022-05-26-at-11.09.59-AM.png" class="attachment-full size-full" alt="" decoding="async" loading="lazy" /></a>

<p style="text-align: center;"><strong>What is some advice for each specific movement of the WOD?</strong></p>
<p><strong>Josh: </strong>When it comes to running with weight make sure you&#8217;re not slamming your feet down, run smooth. For the pull ups just grip it and rip it. For push ups makes sure elbows are staying close to the body don’t let them flare out. For air squats same thing keep a little bit of a narrow stance and just keep moving. Don’t take too much time for rest.</p>
<p><strong>Chans: </strong>Any suffering in physical activities is just time. What I mean by that, is you need to keep your mind clear and remember that it is only minutes and they will pass. I tell myself to breathe, remind myself it&#8217;s only time and also try to check in on my form as much as possible. In a workout like &#8220;MURPH&#8221; it is easy to get lazy with form, especially if you don&#8217;t stay present. I try to stay present as much as I can and self correct deteriorating form like dropping my chest in the squats and snaking my chest in the push-ups.</p>
<p><strong>Kevin: </strong>You should plan for this workout to take anywhere between 40-60 minutes. It&#8217;s not a race (although, it sort of is!). So, don&#8217;t go out too hot on that first mile because you still have a TON of work to do after that first run. Instead take that first mile at a slightly faster than conversational pace and don&#8217;t worry about your time. As far as the second mile at the end of the workout goes, even if you want to take it fast, you likely won&#8217;t be able to. Your legs are going to be cooked from the 300 air squats, so don&#8217;t be surprised if you take off for the run and feel like a drunk Bambi. Just accept the fact that you look like a silly mess and maintain a steady pace for that first 1/2 mile. After you&#8217;ve loosened up and wiped the tears from your face, you can pick up the pace for the second half of the mile as you bring the workout to an end!</p>
<p><img decoding="async" loading="lazy" class="size-full wp-image-46368 aligncenter" src="https://blog.goruck.com/wp-content/uploads/2022/05/Screen-Shot-2022-05-25-at-2.30.04-PM.png" alt="" width="1758" height="1166" /></p>
<p style="text-align: center;"><strong>What are some ways to pace the entire workout?</strong></p>
<p><strong>Josh: </strong>On the first run, go out at a nice pace don’t go too hard. This isn’t where you make your money. On the pull ups small goals equal big goals so just pick numbers you can keep hitting. Same for the push-ups. Try not to get to failure. For the squats again just keep moving. Don’t take long breaks.</p>
<p><strong>Chans: </strong><span style="font-size: 1.6rem;">I pace the workout with 20 rounds of 5 push-ups, 5 pull-ups, 5 push-ups and 15 squats. The push-ups are always the movement that is the hardest for me and this allows me to minimize any resting or waiting for my arms to magically rejuvenate. I&#8217;ve done this the last few years without weight. This year I&#8217;ll give it a shot with my ruck!</span></p>
<p><strong>Kevin:</strong></p>
<div>The most common way to break up Murph is:</div>
<div>1 Mile Run followed by</div>
<div>20 Rounds of</div>
<div>5 Pull Ups</div>
<div>10 Push Ups</div>
<div>15 Air Squats</div>
<div>Followed by Another Mile</div>
<div></div>
<div>You can also do a mile on each end by doing</div>
<div>10 Rounds</div>
<div>10 Pull Ups</div>
<div>20 Push Ups</div>
<div>30 Air Squats</div>
<div></div>
<div>And both of those options are great, but nobody ever talks about actually breaking up the run! Here&#8217;s what that could look like!</div>
<div></div>
<p>5 &#8211; 10 Rounds of⁣<br />
400 Meter Run⁣ followed by<br />
2 Rounds of⁣<br />
5 Pull-Ups/Bent Over Rows⁣<br />
10 Push-Ups⁣<br />
15 Air Squats⁣<br />
⁣<br />
So, this means you would do a 400 meter run, followed by TWO rounds of 5 pull-ups, 10 push-ups, and 15 squats. Then you&#8217;d repeat that circuit for a total of 5-10 rounds.⁣</p>

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<p style="text-align: center;"><strong>No matter if you&#8217;ve completed the WOD 50 times, or this is your first time, what are some ways the workout can be scaled?</strong></p>
<p><strong>Josh: </strong>If you need to scale the first thing would be to remove the weight vest or ruck. Then from there if running isn’t an option, ruck or pick a rower or a bike. For pull ups you can do jumping pull ups or banded ones. For push ups sometimes it’s hard on people&#8217;s wrists, so doing them on a dumbbell can help or putting your knees on the floor. Remember this workout is for someone who paid the ultimate sacrifice. Keep that in the back of your head. Keep moving!</p>
<p><strong>Chans: </strong><span style="font-size: 1.6rem;">Number one is scale the volume. Why not do 1/2 or 1/4 &#8220;MURPH&#8221;? This volume is appropriate for many. I also like having clients do &#8220;MURPH&#8221; as a team, it builds </span>camaraderie<span style="font-size: 1.6rem;"> and builds in recovery time. Additionally, one of my favorite scales in &#8220;MURPH&#8221; is for the push-up. Add a band under your hip in the push-ups to assist in a </span>rigid<span style="font-size: 1.6rem;"> push-up, this will build the strength and body position to transfer to non banded push-ups in the future.</span></p>
<p><strong>Kevin: </strong>If you haven&#8217;t completed the MURPH workout before, then you might consider just using your body weight. However, if you&#8217;re up for a little challenge, then adding a little weight into the mix is going to make the workout that much more fun! Like I mentioned before, breaking up the run might not be an exact MURPH with the mile starter and finisher. But if you do all 10 rounds, the volume is the same!⁣ If you do 5 rounds, that’s half a Murph, which might just be enough for you this year!⁣ Whatever you decide to do this year, remember why our community is doing this workout this weekend: to honor the sacrifices of those who&#8217;ve given their lives so that the rest of us can enjoy ours &#8211; soldiers, first-responders, cops, fire fighters, and literally anyone else who selflessly made our world a tiny bit better.⁣</p>

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