APRIL ‘24

”Zippo Man”
MONTHLY CHALLENGE

'Zippo Man' or BBQ' because flame thrower operators didn't last long. Flame thrower operators were immediately targeted as soon as they were identified.

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Ruck Strap w/Carabiner

COMPLETE THE CHALLENGE.
EARN THE PATCH.

ZIPPO MAN

The M1 weighed 72 lb., had a range of 15 meters, and had a fuel tank capacity of five gallons. The improved M1A1 weighed less, at 65 lb., had a much longer range of 45 meters, had the same fuel tank capacity, and fired thickened fuel (napalm). M1A1 flamethrower being used against a Japanese bunker, March 1944.

Here is a program to get you ready as a ZIPPO MAN.

Warm-up

- Jogging in place: 2 minutes
- Arm circles: 1 minute (30 seconds forward, 30 seconds backward)
- Leg swings: 1 minute (30 seconds each leg)
- Bodyweight squats: 1 minute

Main Workout

Round 1: Strength and Endurance

1. Sandbag Squats: 3 sets of 12 reps
2. Ruck Push-ups: 3 sets of 10 reps
3. Sandbag Lunges: 3 sets of 10 reps per leg
4. Ruck Rows: 3 sets of 12 reps

Round 2: Power and Agility

1. Sandbag Clean and Press: 3 sets of 8 reps
2. Ruck Jumps: 3 sets of 10 reps
3. Sandbag Overhead Walking Lunges: 3 sets of 10 reps per leg
4. Ruck Side Shuffles: 3 sets of 20 meters each side

Round 3: Core and Stability

1. Sandbag Russian Twists: 3 sets of 20 reps (10 reps each side)
2. Ruck Plank Hold: 3 sets of 30 seconds
3. Sandbag Dead Bugs: 3 sets of 12 reps (6 reps each side)
4. Ruck Farmers Carry: 3 sets of 50 meters

Cool Down

- Stretching: Focus on hamstrings, quadriceps, calves, shoulders, and back.
- Deep Breathing: 2 minutes of deep, slow breathing to bring heart rate down.

Notes:

- Ensure proper form throughout the workout to prevent injuries.
- Adjust the weight of sandbags and rucks according to individual fitness levels.
- Stay hydrated and take short breaks between sets if needed.
- Encourage participants to push themselves, but also listen to their bodies and rest when necessary.

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 April 1, 2024. New subscribers should wait until the 1st of the month to begin with this patch.

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