Do hard things and Don't F'ing Quit.
D.F.Q. is a group fitness program that builds a mind and body ready to take on anything.
It's simple: Doing hard things makes you tough.
After D.F.Q., things that once seemed like big deals just aren't any more. Workouts seem easier, food tastes better, and you fall back in love with the simple things in life.
D.F.Q. changes your perspective. You'll leave these five weeks strong, confident and ready for more.
This program has been called the "gateway drug" for individuals who go on to crush Spartan Races, ruck challenges, and more.
If you're looking for adventure in your life, this is the first step.
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.
- GORUCK
Each of the five D.F.Q. workouts will look a little different. But you should count on a lot of Rucking and Ruck PT (Physical Training).
These workouts will be difficult, but not impossible. As long as you don't f'ing quit, you'll come out of these five weeks better than ever, having earned your brand new D.F.Q. patch in the process.
What if it's snowing? Or freezing?
That's the beauty of it. It'll be cold and dark. Maybe even wet. The weather only adds to the fun.
Anyone can go for a walk when it's nice out. But it takes character to strap weight on your back and ruck straight into the wind through whatever mud, rain, or snow stands in your way.
If you want to be tough, you gotta do hard things.
D.F.Q. 007 workouts will be held from 8 - 9 am:
Every D.F.Q. workout will start and end at Mount Pleasant Sports Park (south side of hill, directly west of Regina Thunder Practice Field)
You'll start your day with hard work and leave feeling strong, accomplished, and ready to take on the rest of your weekend.
All you need to participate in D.F.Q. -- besides a desire to be better -- is a rucksack or backpack and whatever weight you want to train with.
Part of what makes rucking such a great option is that it's easily scalable. Just getting started with rucking? 10-20 pounds is lots. Want a tougher workout? Add weight.
Gloves that keep your hands warm and dry and won't tear easily are also a good idea.
Hey, I'm Riley.
I'm the Head Coach at Conviction Fitness and Leader of the Conviction Ruck Club, an Official GORUCK Ruck Club.
I've been rucking for almost a decade now and it's helped me climb mountains, chase my kids, and take on some of the toughest endurance events in the world.
Through this program, I'm going to help you do the same.
What are these workouts like?
You should expect to ruck ~2-3km each workout with stops along the way to complete a variety of workouts. You might get a heavy dose of push-ups and squats one day, burpees and swings another, and hill work the next. Everything we do in these workouts is meant to get you out of your comfort zone.
You'll want to quit, but with the support of the group, you won't. You'll get through and leave tougher than before.
Is there any running?
Not really, no. There may be some short bouts of ruck jogging, maybe a hill sprint or two, but this is not a running program by any means.
Is this like a Spartan Race? Are there any obstacles?
No, not at all. Though this program is an incredible way to help you prepare for a Spartan Race, there are no obstacles throughout our rucks. We will do a lot of exercises, but will not be climbing ropes or swinging through monkey bars.
What if I can't do something due to an injury?
No worries. All of our workouts are scalable and adjustable. If there is an exercise or movement you're not comfortable doing, we'll help you find a replacement.
What should I wear for shoes?
Trail shoes, like the Salomon Speedcross, or winter running shoes, like the VJ Ice Hero or IceBug BUGrip, tend to work best. However, we've had individuals succeed with hiking and winter boots. It really comes down to personal preference here.
How do I dress for this?
Layers. It might be quite chilly when we get started, but you'll quickly warm up. Dressing in layers is always best. Thankfully you'll have your rucksack with you to hold anything taken off during the workout.
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