CPP271 - Go Ruck Yourself

This week Dave, Gavin, and Andrew start a series on Partisan Prepping by talking about physical fitness and ruck marching.

Intro

Hello to all you patriots out there in podcast land and welcome to Episode 271 of Canadian Patriot Podcast. The number one live Podcast in Canada. Recorded Nov 16, 2020.

Andrew Dave Gavin

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What are we drinking

Andrew - Milk Chocolate Stout 

Gavin - Water

Dave- Beer

Patriot Challenge

We’re asking patriots to do 5 things everyday;

Exercise for at least 45 minutes Practice a skill for at least 10 minutes Read a book for at least 15 minutes Drink at least 2 liters of water Complete 1 task that will improve your life

Grab the template from our website and post it in your social media

Partisan Prepping 1 - Rucking What is ruck marching? Walking under a load From Go Ruck  RUCK•ING [VERB] // Walking with a weighted rucksack (aka backpack). It implies action, energy, and purpose. Rucking requires strength, endurance, and character — and builds it, too. Derives from the military where soldiers had to carry their own equipment going back to at least the Roman Legion. Modern militaries use it for conditioning and training It is simple, low cost, low impact, cardio training  Why ruck march? For fun and fitness 200lb man example Running at 8 km/h (7:27 pace) burns 755 calories Walking (5.5km/h) 390 calories Rucking 50% more calories. 50lb pack, 585 calories per hour Less (at least different) stress on joints 12x weight with running 3x weight with rucking/walking Build strength in your shoulders, back, and lower body It’s a good way to do cardio, low impact, still gets to target heart rate zone How to select a rucksack Factors to consider Cost Size pockets/pouches and organization Expansion and integration in to your systems Frame Internal External Padded yoke/shoulder straps Waist belt Recommendations Mystery Ranch Eberlestock Go Ruck (maybe) Tactical 3 Day Assault packs 5.11, First Tactical, etc Surplus US ALICE pack - 62L US MOLLE pack - 65L CF82 - 45L USMC FILBE - 81L How to pack your rucksack Heavy items in the middle close to the body (between the shoulder blades) Start light 10% of your body weight or less add a few lbs at a time until you reach 25% Any weight will work. Protip: start with 4l jugs of water 1L of water = 1kg/2.2lbs If you over packed dump the water on the ground, no one will be mad, and you don’t lose expensive weights Waterproof clothes (ziplock bags) Use compartments/pouches Put frequently used items at the top How to ruck A dry foot is a happy foot Good boots and (wool)socks Hydration before and during Electrolytes  Food Carbs, protein, fats It is vitally important to that your spine remains neutral Squeeze the glutes and activate the posterior chain to bring the spin into neutral  Balance the load between shoulder straps and waist belt Walking Technique Short steps Both feet on the ground Lean slightly forward natural/neutral arms Going up hills good foot placement  Going down hill walk with a natural bend in knee, try to go slow Do not stop Do not run How long /  How often Once or twice a week with light weight for 20 to 30 minutes to start Increase time or weight (while maintaining pace) It is easy to overtrain by going too heavy, too far, too fast Accessory workouts Squats Deadlifts Lunges Leg presses and curls (if you have the machines) Standards

Organization

Time

Weight

Distance 

US Army
Expert Infantryman Badge

3h

Fighting Load
70lbs (31 kg)

12 Miles (19.3 km)

Canadian Forces
LFC PFS (BFT)

2h 26m 

Full Fighting Order 13.2kg (29 lbs)
Ruck 11.3kg (/25lbs)

(8 miles) 13 km

CSOR Modified Ruck

2h 24m

35 kg (77 lb) rucksack,
no helmet, no rifle

(7.5 miles) 12 km

British Army
Annual Fitness Test

2 hours

full combat gear including SA80
25 kg for infantry,
20 kg for artillery, armour/cavalry, and engineers/sappers
15 kg for other arms and services

(8 miles) 12.9 km

FM21-18 Table 3-1 Fighting Load Table 3-2 Approach March Load

BFT Kit list

Useful links

https://www.artofmanliness.com/articles/the-benefits-of-rucking/

 

https://www.ruckformiles.com/guides/top-15-ruck-march-training-tips/

 

Ruck Programming 101 | Getting Selected | SOFLETE https://www.youtube.com/watch?v=NPnJPbDk6DE

 

How to Pack Your Ruck Sack Like A BOSS | Get Selected | SOFLETE

https://www.youtube.com/watch?v=DOxRh8m15po

 

Rucking More Doesn't Mean Rucking Better | Get Selected | SOFLETE

https://www.youtube.com/watch?v=1VfZtVvdm1g

Book Club

November12 Rules for Life: An Antidote to Chaos Jordan Peterson

December    Fahrenheit 451    Ray Bradbury

Shilling

Buy an Official Big Luau Shirt on Amazon so we get affiliate revenue

Outro

Andrew - https://ragnaroktactical.ca/

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Apologies to Rod Giltaca

Remember “You are the True North Strong and Free”