{"id":76,"date":"2017-08-09T17:30:13","date_gmt":"2017-08-09T21:30:13","guid":{"rendered":"http:\/\/ruck.training\/?p=76"},"modified":"2017-08-08T10:57:23","modified_gmt":"2017-08-08T14:57:23","slug":"flutter-ducks","status":"publish","type":"post","link":"https:\/\/ruck.training\/flutter-ducks\/","title":{"rendered":"Flutter Ducks"},"content":{"rendered":"<h3>GORUCK\u00a0<a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Heavy<\/a>\u00a0Training:<\/h3>\n<p>Perform 20 4-count flutter kicks followed by 20-yard duck walk. 20 rounds for time.<\/p>\n<h3>GORUCK\u00a0<a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Tough<\/a>\u00a0Training:<\/h3>\n<p>Perform 20 4-count flutter kicks followed by 15-yard duck walk. 15 rounds for time.<\/p>\n<h3>GORUCK\u00a0<a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Light<\/a>\u00a0Training:<\/h3>\n<p>Perform 20 4-count flutter kicks followed by 10-yard duck walk. 10 rounds for time.<\/p>\n<h3>Training Notes:<\/h3>\n<p>Flutter kick and duck walk demo videos have been included below.<\/p>\n<p>4-count flutter kicks should be performed with ruck held overhead (above your\u00a0face) with arms locked out.<\/p>\n<p>Duck walks should be done with the ruck on your back.<\/p>\n<p>Post your times in the comment section if you want to be awesome.<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/ZfyZdhd6oEg\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/e5lPjg0GhFM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p>GORUCK\u00a0Heavy\u00a0Training: Perform 20 4-count flutter kicks followed by 20-yard duck walk. 20 rounds for time. GORUCK\u00a0Tough\u00a0Training: Perform 20 4-count flutter&#8230;<\/p>\n","protected":false},"author":1,"featured_media":77,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[3],"tags":[7,8],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Flutter Ducks - Ruck.Training<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/ruck.training\/flutter-ducks\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Flutter Ducks - Ruck.Training\" \/>\n<meta property=\"og:description\" content=\"GORUCK\u00a0Heavy\u00a0Training: Perform 20 4-count flutter kicks followed by 20-yard duck walk. 20 rounds for time. 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