Force Multiplier: Fort Lauderdale, FL (Beta 004) 11/06/2021 08:00

November 6th, 2021 @ 8:00am EST

$199
Force Multiplier: Fort Lauderdale, FL (Beta 004) 11/06/2021 08:00
About this event

Date & Time

Saturday, November 6, 2021 08:00

Start Point

EVENT SCHEDULE

Day 1:

  • Check-in 7:30 am; Course: 8:00 am-4:00 pm

Day 2:

  • Check-in for “Master of Sand” participants 6:30 am
  • Check-in for “Force Multiplier” participants 9:00 am
  • Course ends approximately 3:30 pm
 

“Sandbag and Ruck Training Coaching Course: The Force Multiplier” is a two day course offered to the public on all things sandbag and ruck training (SRT). The course educates anyone who would like to integrate SRT into their training repertoire, whether they are training themselves or coaching others. This course focuses on education, however there will be a great deal of movement involved as well. During both days, participants will be learning all about SRT while moving weight, rucking, and coaching SRT movements; there will also be lectures on nutrition for rucking and programming SRT training blocks. In addition to content-based lectures, day 2 will present a testing component so that participants can exhibit what they've learned. Upon passing the physical, coaching skills, and written tests, participants will earn a certificate of course completion and a patch. Depending on which testing track a participant chooses to follow, they will either receive a “Master of Sand” (RX division) or “Force Multiplier” (modified division) designation. All participants will receive access to the SRT Handbook two weeks prior to the event.

 

Testing Components (Day 2)

Participants will self-select, aka choose, their own division:

  • “Master of Sand” (this is the RX division)
    • 12 mile ruck march with 20/30# in 3:30
    • Immediately following the 12 mile ruck march, complete SRT workout "DT" 40/60# sandbag under 15 minutes (with ruck on)
    • Pass a 30-question multiple choice test (80% or 24/30 is passing)
  • “Force Multiplier” (this is the modified division)
    • 4 mile ruck march (10/20#) in 1 hour
    • Immediately following the 4 mile ruck march, complete SRT workout "DT" with 20/40# sandbag under 15 minutes (ruck on or off)
    • Pass a 30-question multiple choice test (80% or 24/30 is passing)
 

Patch: Force Multiplier (Modified Division)

 

Patch: Master of Sand (RX Division)

 

At the end of this course participants will be able to:

  • Understand the history of GORUCK and Rucking
  • Model and describe efficient rucking form, how to pack a ruck, how to wear a ruck
  • Teach others how to execute all sandbag/rucksack movements efficiently
  • Modify sandbag/rucksack movements appropriately for all movement limitations
  • Understand the connection of mobility and flexibility for strength building

Packing List

  • A rucksack aka backpack (Rucker recommended)
  • Ruck Plate = to your weight requirement
    • If you weigh >150 lbs = 30 lb. Ruck Plate (20 lb. modified)/or a filler bag
    • If you weigh < 150 lbs = 20 lb. Ruck Plate (10 lb. modified)/or a filler bag
  • Sandbag = to your weight requirement
    • If you weigh >150 lbs = 60 lb. Sandbag (40 lb. modified)
    • If you weigh < 150 lbs = 40 lb. Sandbag (20 lb. modified)
  • Phone (fully charged!) you’ll access the SRT handbook and take the final test during the course on your device
  • Hydration Bladder: Source 3L recommended and/or refillable Nalgene
  • Food/snacks (this is an educational course, but you will be moving and exercising for many hours/day, so plan accordingly)
  • Gloves (1 pair) Not medical gloves, working gloves
  • Hand Sanitizer/Wipes - 1 bottle Purell, 1 package of baby wipes (or equivalent)
  • Windbreaker (only if the temperature is expected below 60 ℉)
  • Extra warm clothes/layers, rain gear (the event is entirely outside)
  • Photo ID and $20 cash just in case
  • A pen or pencil and a notebook to take notes (Yes! The pen is mightier than the sword at this event)

TRAINING FOR YOUR EVENT

  • SRT Training Program
    • So you signed up - now what? Join us for daily workouts written by Cadre DS that are simple, but not easy. All you need is a ruck or sandbag. The SRT programming will get you ready. And your first week is free!
  • Check out our RUCK CLUB map to find people to train with
Where
Fort Lauderdale, FL
View Map
When
November 6th, 2021 @ 8:00am EST
Event Cadre

Coach Jaala

China, Afghanistan, Jordan, USA

 

Returned Peace Corps Volunteer, State Department Fellow, CrossFit Coach (CCFT/CF-L3, PN-L1) At 6 years old, Jaala tagged along with her dad in her first road race and was hooked for life. Carrying that love of sport through her childhood, she competed in Division I swimming and cross country programs on scholarship at the University of New Mexico. She competed in CrossFit at Regionals twice as an individual. She has coached swimming at the Sichuan Institute of Sports in China as part of the Chinese Olympic training system and has coached CrossFit around the world, including in Kabul where she met her husband, a former Army Green Beret who was doing bicep curls in the squat rack. She currently owns her own coaching business, works as a Head Trainer on CrossFit Kids Seminar Staff, and teaches outdoor preschool.

Welcome!
By using this website, you agree to our use of cookies. We utilize cookies to give you the best experience and to make our website operate effectively. Read our Privacy Policy