WARMUP: Ruck shuffle & intro to THE THANG
THE THANG: Invictus Ruck Workout (45 min, 30# ruck)

Stanza 1 – “Out of the night that covers me…”
Theme: Entering the unknown, facing the dark.
Warm-up Ruck Walk – 3 min brisk pace
Intervals – (30 sec jog / 30 sec walk) with ruck
Mindset: Step into the “night” strong and steady, testing your breathing and rhythm.

Stanza 2 – “In the fell clutch of circumstance…”
Theme: Pain, difficulty, unbowed spirit.
Strength Circuit:
10 ruck squats
10 ruck push-ups (hands on ruck or weighted)
10 ruck overhead presses
30-sec plank hold with ruck on back
Mindset: The “fell clutch” is fatigue—face it head-on.

Stanza 3 – “Beyond this place of wrath and tears…”
Theme: Enduring trial, seeing through the gloom.
Ruck, squats, ruck, squats, ruck, curls, ruck, curls
Mindset: Push through the “wrath and tears”—keep moving even when breath is short.

Stanza 4 – “It matters not how strait the gate…”
Theme: Unconquerable will, owning destiny.
Final Grinder:
15 ruck swings
15 ruck rows
10 burpees
Mindset: End with defiance—strong finish, no compromise.
MARY: BBS, FC’s, gas pumpers
ANNOUNCEMENTS:
COT: Read Invictus aloud, challenged all PAX to have the courage to be a nice and good person in these trying times. Discussed Qsourse: courage. Prayers for Mickey’s M and Rest Stop