barefootstache @barefootstache@qoto.org

#DailyBloggingChallenge (198/200)

This test has a better alignment with the activities one will be doing.

Although they are all tests of endurance over various body regions, they give a pretty good baseline #fitness.

#fitodon #PhysicalTraining #GORUCK @rucking

Looks like #QOTO is now stable after three weeks of upgrades. The #DailyBloggingChallenge have been somewhat out of whack for the month of February, thus to put all back in sync, will be posting twice a day for the next weeks.

#DailyBloggingChallenge (197/200)

There are two issues with the typical performance test:

For the push ups it is hard to count the reps at the bottom portion where the upper arm should break parallel.

The sit ups test doesn’t carry over to core strength and barely ever used in compound movements.

Thus, #GORUCK made their own fitness test called “Baseline Functional Fitness Test” (“BFF Test”).

#DailyBloggingChallenge (196/200)

Hypothesis: mobile activities are more addictive than when done on the PC.

Wondering which culprit is the dominant factor, considering convenience and focal point.

#addiction

#DailyBloggingChallenge (195/200)

One mental practice while walking is counting steps. To ease the process one just needs to count every second step.

Once one knows one's stride length one can easily calculate various distances. The best count to learn for a distance is the 100m, since it converts fairly well both metric and imperial.

For metric its obvious, where as for imperial it would be `4 * 4 * 100m = 1 mile`. So the additional 400m count is good to know.

#meditation

#DailyBloggingChallenge (194/200)

The hardship of the #fitness requirements is that one does not have any access to gadgets to track the time. One gets the start and end announcements, either one accomplished it or not.

Thus a big part of training should be to train without any digital/mechanical distractions. No music, no podcasts or audio books, no knowledge of much more distance to go, no knowledge of how much time has elapsed; one is stripped of all (modern) technical achievements.

If you can tell time elapsed dependent of the cast a shadow, that is permitted. Or if you count every single step to know how far you are along is also permitted.

#DailyBloggingChallenge (193/200)

The #fitness requirements are:

- 55 push ups in 2min
- 65 sit ups in 2min
- 5 mile run in 40min
- 12 mile ruck in 3.5h

The #ruck weight is at least 45 lbs for men and 30 lbs for women.

#DailyBloggingChallenge (192/200)

It is just over 100 days out until the first #GORUCK #Selection in #Normandy, #France.

The quoted post is an example workout of where to start if two years out with some fitness capabilities. The main issue is that the weight is about 20-60 lbs too light. Thus the plan that is constructed is to meet the fitness requirements and less on accomplishing the challenge.

#DailyBloggingChallenge (191/200)

Blacked out vs light permission depends on the primary functionality the individual desires.

Further with an aid of additional tools one can achieve similar effects. For example a smart bulb or light alarm clock can simulate sunrise. Or an automatic curtain opener can help getting daylight in.

#DailyBloggingChallenge (190/200)

The two panel setup makes sense if the windows are long and one has space on both sides for the curtains. The one panel setup is better for smaller windows and sparse space for the curtains on either side of the window.

The blacked out functionality is great if sleeping in a light polluted neighborhood. Though can prolong waking up since not in sync with sunrise times. This is where the shower curtain comes in having light show through while giving privacy.

#DailyBloggingChallenge (189/200)

In today's market of 2024 two key aspects standout when comparing curtains and shower curtains other than their primary functionality.

1. Curtains usually come in two panels whereas shower curtains as a single one.
2. Curtains are usually blacked out whereas shower curtains also give privacy while permitting light.

#DailyBloggingChallenge (188/200)

Now if one would opt for other over the head exercises, specific hand placements on the sandbag can ease the movement and permit more control over the bag.

Cleans, thrusters, jerks, or overhead static holds are easier done with horizontal hand placement whereas triceps extensions are done easier with vertical placement.

#DailyBloggingChallenge (187/200)

One key information point that is missing is which handles on the sandbag are being used. The mid seem issue can be a problem using the vertical over horizontal handles.

One reason one would opt for the one form over the other is the force trigger point. One can compare this trigger point as in normal over fist push ups.

#DailyBloggingChallenge (186/200)

Additionally, one should consider using gloves, especially regarding the fingers being caught in the mid seem, which can cause tearing of the skin.

Gloves with also reduce some friction between the sandbag material and the skin.

#DailyBloggingChallenge (185/200)

One downside of overpacking a #goruck #sandbag is that one cannot complete a clean as expected. Since the fingers won't be able to rotate over without being caught in the mid seem.

One option to overcome this hindrance is to use less fingers, so either 3 or 2 instead of the standard 4.

#WeHackHealth

#DailyBloggingChallenge (184/200)

Most #fitness trackers use METs to calulate calorie expediture. This makes it fairly difficult to calculate the MET for #rucking, since it varies on #ruck weight, movement speed, and incline percentage.

As an estimate one can use _hiking cross country_[^1] at 6.0 MET and taking the difference of _hiking hills, 12 lb pack_[^1] and _hiking up hill_[^1] one sees that every 2 lbs adds 0.1 MET.

$$
MET = 6.0 + (extra weight in lbs) / 20
$$

For example, let a person carry a 45 lbs ruck, then the MET is

$$
MET = 6.0 + 45 / 20 = 6.0 + 2.25 = 8.25
$$

#WeHackHealth

## Resoures

- [1](http://media.hypersites.com/clients/1235/filemanager/MHC/METs.pdf)