AO: ISLANDS
QiC: Rapinoe
Date: 09/27/2023
Title: Ruck+ METCON
Number of HIMs: 6
Captain Cheese, Flea, Lady Chablis, Miss Bliss, Turtle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Two warmup laps around the parking lot!
Tha Thang:
METCON
3:00 per set- 10 mvmnts per exercise, alternating for time
1. Squat Thrusts/ Reverse Lunges (SC)
2. Spartan Burpees/ Merkins
3. Mtn Climbers (HC)/ Inch Worms
4. Bonnie Blair’s (SC)/ Reverse Crunches
Ruck up for remaining time!
Total distance- 2.0 miles in 53:13
COT:
Count, Names, Pledge, Prayers for Jessica and baby, for Fartsackers, and for Chablis’ 2.0!