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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

We’d love to hear your feedback about the show. Please visit  canadianpatriotpodcast.com/feedback/ or email us at feedback@canadianpatriotpodcast.com

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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;

1. Exercise for at least 45 minutes
2. Practice a skill for at least 10 minutes
3. Read a book for at least 15 minutes
4. Drink at least 2 liters of water
5. 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

• • 12x weight with runningLess (at least different) stress on joints

• • 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

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/

Visit us at www.canadianpatriotpodcast.com

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Apologies to Rod Giltaca

Remember “You are the True North Strong and Free”