AO: ISLANDS
QiC: Rapinoe
Date: 08/02/2023
Title: Ruck+
Number of HIMs: 8
Captain Cheese, Flea, Lady Chablis, Miss Bliss, Ponzi, Schrute, Turtle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
.50 mile buy-in RUCK
Tha Thang:
Total Body Tabata
4 Min Tabata Supersets
0:20 on/ 0:10 rest/ alternating the couplet
1: Push-ups/ OH Press
2: Squat/ OH Lunges
3: Ruck Twists/ Plank
4: Single Leg Romanian DL (L)/ SLRDL (R)
5: Ruck Dead Lift/ Ruck Lateral Squats
.25 mile Ruck between each Tabata round. Total mileage was 2 miles!
COT:
Count, Names, Pledge, and Prayers for school and for Liberace’s 2.0