12/07/2021 - Black Panther - Water Bucket WOD

AO: Black Panther

When: 12/07/2021

PAX:

Number of Pax: 13

Pax Names: Bartles & Jaymes, Blowfish, Dick Cheney, Fargo, Judge Smails, O'Douls, Parks and Rec, Rx, Stand Up, Title IX, Trickle, Urkel,

DR Names:

Number of FNGS: 1

FNG Names: Bubble Wrap

QIC: Urkel


Introduction

The Water Bucket WOD.

The Water Bucket WOD is designed to replicate the experience of extreme water poverty. Carrying the day’s water by bucket is a daily, sometimes multiple times per day exercise. Retrieving water is often the responsibility of the girls and women and is not unusual that they must also carry a child on their back, wearing a weighted vest/ruck/backpack will mimic this experience. The workout is scalable to any fitness level, feel free to modify any part of the workout.

  • Use 1 bucket instead of 2
  • Add more or less weight or water
  • Use body weight instead of a Ruck or weighted vest
  • Substituting exercises

What you’ll need

2- 5 Gallon Water buckets with lids or weight equivalent of 20-40 lbs. (dumbbell, kettle bell, cinder block, etc.)

GORUCK Rucksack/Backpack/Weight Vest (optional)

Positive Attitude (mandatory)

 

Warm-O-Rama

Warm-O-Rama:

-Goof Balls IC x 20

-SSH IC x 25

-Mountain Climbers IC x 25

-Wide Arm Circles Forward and Reverse IC x 10 each

 

The Thang

The Workout

Ruck/Weight Vest worn the entire workout 30# Men/20# Women, this represents the weight of a child as women are the primary water carriers and often must bring their young children along with them.

Water Buckets filled to full capacity (5 gallons). Lids are recommended to prevent spilling water on yourself.

The Morning Walk:

600 meter bucket carry. 600 meters is approximately 1 ½ times around a track or standard football field or .37 miles.

This distance represents the average distance, 6 km, that someone in water poverty must walk to gather their water.  Setting the bucket down as few times as possible, cover the distance and keep track of the number of times you set the bucket down!

A Day’s Work:

For the “workout” portion we will do a 13 minutes and 5 seconds AMRAP (As many repetitions as possible). 13:05 is 785 seconds, this represents the estimated 785 million people in the world currently living in water poverty.

Front Lunge x 20 single leg (right leg, left leg = 2 reps) cradle bucket in front

Decline Pushups x 20 (Feet on top of the bucket, do a pushup)

Front Squat x 20 (Cradling your bucket)

Bucket Press x 20 (Press bucket overhead starting at your chest = 1 rep)

Bucket High Pull x 20 (Holding bucket in front of you by the handle by both hands pull the bucket up til you elbows are parallel to your shoulders)

The Evening Walk:

600 meter bucket carry (yes another one!) keep track of drops again.

Spilled Water:

When you live by your bucket any water spilled has consequences! Do 2 burpees for every time you set your bucket down.

Circle of Trust

6MoM:

  • LBC’s with Legs Raised in the air IC x20
  •  Hundreds IC x20
  • Americans Hammers IC x20

COUNT-OFF & NAME-O-RAMA:

13 Strong HIMs- Dick Chaney (RESPECT), Parks and Rec, Judge Smails (RESPECT), Rx (RESPECT RESPECT), Title IX, Blow Fish, Bubble Wrap (FNG), Stand Up, Trickle, Fargo, O’Doul’s, Bartle’s and Jayme’s, Urkel (QIC)

We prayed for DJ Sub Pump’s mom as well as for my most recent episode of a severe panic attack.

Naked Man Moleskin

Water Poverty is an issue 385 million people face globally and it should not be taken lightly.  We have the luxury of clean fresh water available at our disposal and far too often, we take it for granted.

The 11 facts you should know are below, After you learn something, Do Something!

  1. 884 million people in the world lack access to safe water supplies.
  2. More than 840,000 people die each year from water-related disease.
  3. Almost 2 in 3 people who need safe drinking water survive on less than $2 a day.
  4. In many developing countries, millions of women spend several hours a day collecting water from distant, often polluted sources.
  5. Every minute a child dies of a water-related disease.
  6. Diarrhea caused by inadequate drinking water, sanitation, and hand hygiene kills an estimated 842,000 people every year globally, or approximately 2,300 people per day.
  7. More than 1/2 of all primary schools in developing countries don’t have adequate water facilities and nearly 2/3 lack adequate sanitation.
  8. Clean water is one aspect of improving sustainable food production in order to reduce poverty and hunger.
  9. More than 80% of sewage in developing countries is discharged untreated, polluting rivers, lakes and coastal areas.
  10. By 2025, 1.8 billion people will be living in countries or regions with absolute water scarcity, and two-thirds of the world’s population could be living under water stressed conditions.
  11. Every $1 spent on water and sanitation generates $8 as a result of saved time, increased productivity and reduced health care costs.

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