AO: ISLANDS
QiC: Rapinoe
Date: 05/20/2026
Title: Ruck+
Number of HIMs: 3
Miss Bliss, Turtle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Warmup lap around the lot
Tha Thang:
Shoulder Complex:
Pull ruck plate out and use like a KB, kneeling for all movements to eliminate lower body assistance
4 Rounds
10 Plate Pullovers into Tricep Extension
10 Plate Drag Curls into Horizontal Press
10 Plage High Rows
10 Plate Halos (5R/5L)
100m Walk between Rounds
Ruck out remaining time for a total distance of 2.5 miles
COT:
Count, Names, Pledge, and Prayer
Missed a lot of HIM, but still put in the work! Getting stronger every day!