JAnuary

2020
welcome party

2020 WELCOME PARTY

One of the best and worst times during a GORUCK event is the ‘Welcome Party.’ Depending on the Cadre and the event, these ‘parties’ can last between 1-3 hours. With that in mind, we decided the ‘Welcome Party’ was a great way to help ring in the New Year.

Want to learn more about Rucks on Parade? Listen to us on the All Day Ruckoff Podcast!

EARN THE PATCH.

First and always, RUCK UP. GORUCK suggests 30 pounds for anyone weighing in over 150 pounds or 20 pounds for anyone weighing less than 150 pounds…of course, modify as necessary.

The 2020 Welcome Party has three [3] three evolution’s - perform the evolution’s in any order.

Evolution 1:

Ruck 8-10 miles.
Break up before or after each evolution or do all the miles at once.

Evolution 2:

Repeat 5 times

20 Ruck Curls
40 yd Sprint (20 yard down and back)
20 Ruck Twists
40 yd Bear Crawl (20 yards down & back)
20 Ruck Squat Thrusters
40 yd Crab Walk (20 yards down & back)
20 Little Man in the Woods

Evolution 3:

FLUTTER KICK HOEDOWN
Repeat 7 times, decreasing rep count by 1 - i.e. 7,6,5,4,3,2,1

7 seated (sitting up) flutter kicks with arms straight holding ruck.
7 slightly reclined flutter kicks with arms straight holding with ruck.
7 normal flutter kicks with ruck in air above you.
7 flutter kicks with the ruck held high on your chest while you perform a crunch.

All flutter kicks should be counted with a 4-count.