This workout was created when Cadre Roony was diagnosed with Stage IV pancreatic cancer. GORUCK worked with him to put this WOD together so that you can complete this virtual WOD in support of Cadre Roony. Cadre Roony passed away on April 3rd, 2019 after his battle with pancreatic cancer. More info can be found at the GoFundMe page created for him.
If you would like this workout in a printable PDF we’ve got that for you right here.
Equipment
You’ll need the following to complete this workout:
Cadre Roony WOD
Complete the start, complete the five rounds, then complete the finish. You’ve got this.
Start: 400M Ruck
5 Rounds:
- 75 Mountain Climbers (4 count)
- 75 Squats (Tough weight)
- 200M Ruck
- 75 Flutter Kicks (4 count)
- 75 Overhead Arm Claps (4 count)
Finish: 400M Ruck
One More Rep for the Ranger in the Sky
At Cadre Roony’s events he would routinely make the class do one more rep for the Ranger in the sky. If he said 10 push-ups then you did 10 push-ups plus one more. While doing that 11th push-up the class had to say “one more rep for the Ranger in the sky.”
With that in mind it only makes sense to add one additional rep to reach exercise in each round. That would make 75 + 1 Mountain Climbers, Squats, Flutter Kicks, and Overhead Arm Claps. When you complete that + 1 rep make sure to say “one more rep for the Ranger in the sky” and think of Roony.
Crush This One
Destroy this workout and let us know in the comments how it went. Want more workouts? Check out our Crush Your Soul Workout Generator, Workouts, and other Ruck Workouts if you need more to do!
I’m doing the Cadre Roony workout tomorrow. I’ve never done this before and was wondering about the overhead hand claps. Are those the upper body part of jumping jacks?
Yep!
Cadre Rooney workout done. Plus 1 more rep each set for the ranger in the sky. 1:27:47.
Great way to honor him. Very tough. I only had 90 minutes to get this workout done, barely made it.
Can you tell me how I can get the cadre Rooney patch . Donating to the go fund me
It’s a surprisingly long workout!
Patches are currently available here and (if you’re interested) shirts are here. Looks like they’re closing up orders on May 8th, 2019 so there’s still a bit of time to get in on it.
Brian thank you for putting this together. We will do the WOD and be thinking of Cadre Roony all the way.