AO: ISLANDS
QiC: Rapinoe
Date: 06/07/2023
Title: Ruck +
Number of HIMs: 9
Captain Cheese, No Fault Found, Ponzi, Red Ryder, Turtle
Number of FNGs: 1
Name of FNGs: Schrute
WarmOrama:
Warmup Lap around the parking lot!
Tha Thang:
10 min Fast Ruck
20 Ruck Squats, 20 Ruck Merkins, 20 Spartan Burpees, 20 Ruck Flutters
8 min Fast Ruck
15 Ruck Squats, 15 Ruck Merkins, 15 Spartan Burpees, 15 Ruck Flutters
6 min Fast Ruck
10 Ruck Squats, 10 Ruck Merkins, 10 Spartan Burpees, 10 Ruck Flutters
10 min cool down Ruck
1 Ruck Squat, 1 Ruck Merkin, 1 Spartan Burpee, 1 Ruck Flutter
COT:
Pledge, naming of the FNG, prayer to lead well in all the circles of influence we have been placed in. Prayer to be men of integrity!