GORUCK Cloverleaf: Bellbrook, OH 09/19/2020 08:00

3 HOURS, 3 WORKOUTS, 3 MOVEMENTS.

Grab a ruck, grab a sandbag, you choose the weight. Bring some friends or make some when you get there. Start outside, stay outside, spread out, turn the music up, do some hard work, ruck some miles, drink some beer when you’re done. This is how like minded people meet like minded people. By doing the work together.

Cloverleaf is a new event format that lets you choose how much challenge you want to take on.

HOW IT WORKS - 3 LEAF CLOVER

• 3 Hours - MAX - Total
• 3 Workouts (capped at 30 minutes)
• 3 Movements (1-1.5 miles each) in between each workout
• Active recovery prepares your body (and mind) for the next workout.

ROLE OF THE CADRE

This is not a GORUCK Challenge where the Cadre leads the team from start to finish. The role of the Cadre is to organize the community and give you the workouts and movements once you show up. Expect the Cadre to do all or most of the workouts with you. You choose the weight in your rucksack and in your sandbag. To challenge yourself more, add more weight.

THE WEIGHT AND THE WORKOUTS

This event is not about how heavy your ruck, or your sandbag is. It’s about challenging yourself and the community being accountable to each other.

The choice is yours.

WOD #1 - “DT” USAF CCT

• 5 rounds
• 12 Deadlifts
• 9 Hang Cleans
• 6 Press

WOD #2 - “Speedy Espericueta” Police

• 18 minute AMRAP
• 13 Ruck High Pulls
• 44 Sit Ups
• 13 Ruck Push Ups
• 44 Flutter Kicks

WOD #3 - Mystery WOD

• Cadre's choice of WOD

What to Bring

• A rucksack aka backpack (Rucker recommended)
• Ruck Plate = You pick the weight
• Sandbag (20-80lbs)
• Hydration Bladder: Source 3L recommended
• Nalgene bottle (1L) or equivalent (electrolytes recommended)
• Masks (2 minimum) Something that will not repeatedly fall off (scarves not recommended, N95’s not required -- save them for healthcare workers)
• Gloves (1 pair) Not medical gloves, working gloves
• Hand Sanitizer/Wipes - 1 bottle Purell, 1 package of baby wipes (or equivalent)
• Photo ID and $20 cash just in case