BLACK OPS: Ruck Ferguson

THE SCENE: Cold with ice slicks on rucking trail

F3 WELCOME & DISCLAIMER

WARM-O-RAMA

THA-THANG:

1. RUCK TRAIL
   Teams carrying bag: Partners brisk walk/jog with 60 lb sandbag (front to back, side to side alternating). Transfer bag to next team on Q command.

   Teams without bag: Ruck and recover
   At transfer time, sumo squats X 10 (team who was holding bag does sumo squats facing each other while holding bag)

   After each team completes one round, Indian run, passing the 60 lb bag backward until the last person in line runs it to the front.

2. PAVILION
   2.1 PICNIC TABLE WORK (Keep ruck on back)
   Step-ups X 25 on each
   Squats with pause on bench X 25
   Bulgarian split squat X 5 on each
   
   2.2 RUCK WEIGHT MOVEMENTS (Keep ruck on back)
   Push ups X 50
   Getups X 30

   2.3 RUCK FINALE (take ruck off and use as weight)
   Kettle-bell swings X 30 (MOD: plank to knees to chest)
   Front raises X 30 (MOD: Carolina dry docks)
   Tricep extensions X 30 (MOD: close grip merkins)

   Ruck burpee + kettle bell swing combo X 10

MARY:

Billy Blanks: Weighted V-ups IC X 20
TOMS: Weighted flutter kicks IC X 30

COUNT-OFF & NAME-O-RAMA
6 | Toms, Soybean, Cowbell, Captain Obvious, Billy Blanks, Slots | No FNG’s

CIRCLE OF TRUST/BOM:
Words of lament over recent double homicide in QIC’s ‘back yard.’ Call to have compassion and develop empathy even for those with whom it is difficult for us to relate. Every murder victim is a son/daughter to someone and is made in God’s image. Call to action: get involved to help create communities of safety, trust, and accountability.

MOLESKIN:
After a nearly a week-long visit with family out west, YHC was ready to get back after it. It was a tough ruck workout, but the PAX stuck together despite QIC being a few minutes late.

ANNOUNCEMENTS:
Service project finale this upcoming Saturday.