MARCH ‘24
”STRENGTH”
MONTHLY CHALLENGE
The Dara Celtic Knot is one of a number of Celtic symbols for strength and inner strength. The symbol comes from the Gaelic word 'Doire', which means 'Oak Tree’. It was also used on a variety of Celtic shields (made of Oak wood, no less.)
The patch also has a band of the Triquetra knot in the background, which symbolizes the three stages of life – youth, adulthood and old age.
The patch has a metallic gold thread for the yellow-gold color.
COMPLETE THE CHALLENGE.
EARN THE PATCH.
STRENGTH
Adjust the weight in the ruck sack according to your fitness level and comfort.
Resilience Circuit: Set up a circuit with three stations focusing on building resilience and mental toughness.
- Station 1: Ruck farmer's walk - Hold a heavy rucksack and/or sandbag in each hand and walk for 1 minute, focusing on maintaining good posture and grip strength.
- Station 2: Ruck plank holds - Get into a plank position with the rucksack on your back and hold for as long as possible, aiming for at least 1 minute.
- Station 3: Ruck overhead carries - Lift the rucksack overhead and walk for 1 minute, keeping your core engaged and shoulders stable.
Complete each station without rest, then take a 1-minute break before repeating the circuit for 3 rounds.
Marching Stairs:
- Find a set of stairs. Perform ruck marches up the stairs, focusing on high knees and quick steps.
- Once at the top, perform 10 ruck thrusters (a squat followed by a press) at the landing.
- Descend the stairs at a jogging pace and repeat for 15 minutes, aiming to complete as many rounds as possible.
AYG - ALL YOU GOT:
- Start with 10 ruck step-ups on a bench or low wall.
- After the ruck step-ups, flow immediately into 10 ruck rows.
- Finish with 10 ruck push-ups using the bench or wall.
Complete the circuit as many times as possible in 15 minutes, focusing on speed and technique.
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 March 1, 2024.
New subscribers should wait until the 1st of the month to begin with this patch.
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#ComeWithItNow #RucksOnParade
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