AO: ISLANDS
QiC: Rapinoe
Date: 08/12/2026
Title: Ruck+
Number of HIMs: 4
Lady Chablis, Miss Bliss, Turtle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Warmup lap around the lot
Tha Thang:
30 Min EMOM
Min 1: 4 Superman Squats (Lunge, Lunge, Squat)
Min 2: 10 Squats (Slick or weighted)
Min 3: Max Effort Calf Raises
Min 4: 8 Ruck Deadlifts
Min 5: Supposed to be rest…but who needs that…so we did core work: Alternated between LBC's, Reverse Crunches, and 4-count Flutters.
Ruck out remaining time
COT:
Count, Names, Pledge, and Prayer