AO: ISLANDS
QiC: Rapinoe
Date: 08/09/2023
Title: Ruck+
Number of HIMs: 4
Flea, Miss Bliss, Schrute
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Warmup lap around the parking lot.
Tha Thang:
“Build Your Strength”
Evolution 1: 10 Ruck OH Press, 10 Ruck Rows, 10 Reverse Lunges- repeat for 3 rnds total then .25 mile Ruck.
Evolution 2: 10 Ruck Floor Press, 10 Ruck Single Arm Rows, 10 Ruck Squats- repeat for 3 rnds then .25 mile Ruck.
Evolution 3: 10 Seal Burpees, 10 Ruck Curls, 10 Ruck Deadlifts- repeat for 3 rnds then .25 mile Ruck
Ruck out the remaining time: we got another 1.37 miles in the time left. It was a solid workout way to set the bar high PAX!
COT:
Count, Names, Pledge, Prayer for school and Fartsackers!