June ‘23

”Balls of fire”
MONTHLY CHALLENGE

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JUNE 2023 | BALLS OF FIRE RUCK

In honor of GORUCK’s release of sand medicine balls… We have created something to help you play with your [medicine] balls. Great balls of fire!

COMPLETE THE CHALLENGE.
EARN THE PATCH.

BALLS OF FIRE

Here’s the workout:

A sandbag (or equivalent) can be substituted for the medicine balls. Workout can be done with or without a ruck.

Buy-in: 1/2 mile ruck then 10 squats w/medicine ball

Repeat 5 times:
- Medicine ball carry 10 Yards. Drop ball.
- Burpee; medicine ball toss over right shoulder
- Burpee; medicine ball toss over left shoulder

10 deadlift to overhead toss

Repeat 5 times:
- Medicine ball carry 10 Yards. Drop ball.
- Burpee; medicine ball toss over right shoulder
- Burpee; medicine ball toss over left shoulder

Cash-out: 1/2 mile ruck then 10 squats w/medicine ball

End Workout

NOTES: Ruck weight can vary. Typically, 20 pounds if you weight under 150; 30 pounds if you are over 150. As always, modify as necessary.

Subscriptions: Patches will be shipped starting June 1, 2023.

New subscribers should wait until the 1st of the month to begin with this patch.

Having a great time? Awesome! Share it with everyone on social media and use our hashtags on Facebook and/or Instagram:
#ComeWithItNow #RucksOnParade


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