AO: ISLANDS
QiC: Rapinoe
Date: 11/04/2026
Title: Ruck+
Number of HIMs: 6
Amazon, Finkle, Lady Chablis, Miss Bliss, Turtle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Warmup Lap Around the Lot
Tha Thang:
Ruck Pilates Flow:
Warmup- Cat-Cows, Pelvic Tilts, Dead Bugs – 5 min total
Core/Posterior Chain- Glute Bridge, Bird Dog, Side Planks, Superman Hold – 10 min total
Pilates Flow- Swan, Plank-to-Pike, Single Leg Stretch, Saws- 10 min total
Cooldown- Child's Pose, Happy Baby's, Long Core Stretch- 5 min total
COT:
Count, Names, Pledge, and Prayer