We did all of them.
Jwow
14 at Lazarus for a Pipe Hitters Shieldlock beatdown. Here’s what we did:
Warm-up
The Thang
Island Hopping with Maximus
Mosey to mid-lot
Handoff to Italian Job
Mosey to the Movie Theatre fountain
Mosey to side wall
Handoff to Dark Helmet
Long Mosey to Greek Grill
Long Mosey back to COT
NMM
We were honored to lead this morning. Helmet shared some eloquent words about the value of having men in your life to speak truth, no matter if it hurts. If you don’t have those men, find them. It will enrich your life.
-IJ
WARMUP: 9 exercises of 11 counts per started and ended with burpees
THE THANG: Atempt to get 10 rounds of the following 34 step ups, 28 Merkins/derkins ors irkins, 18 big boy situps, bear crawl length of building. We all worked the entire time with a little mumble chatter of where we were 25 years ago when the world felt like it stopped. We didn't finish but we didn't stop just like the brave men and women that gave their lives trying to save others. The ultimate sacrifice. Remeber and Never forget.
343 FDNY, 23 NYPD, 37 Port Autority, 2184 in the trade centers, 2735 in buildings, pentagon, flight 93. God Bless and Rest in Peace.
MARY:
ANNOUNCEMENTS:
COT: Never Forget…
WARMUP: very little
THE THANG: little a this, little a that
MARY: proud, very proud
ANNOUNCEMENTS: always
COT: always
WARMUP: Mosey to the elementary school side lot. COP with exercises in cadence
Windmills
Cherry pickers
Imperial Walkers
Hillbilly walkers
Seal jacks
Low slow squats
Hold peoples chair while doing Moroccan night clubs and shoulder presses in cadence
Plank with salutations
Merkins
Recover and move
THE THANG: Track and light poles
Moseying to the track, pax stopped at the flag to honor those who made the intimate sacrifice this week 25 years ago. Never Forget
At the track, 9’s and 7’s were called.
7 rounds
Rounds 1,3,5&7 – 9 merkins and 7 big boys
Rounds 2,4&6 – 9 big boys and 7 burpees
Mosey to the light poles.
As a group – various merkins and an exercises of 9’s and 7’s were called every other light pole to the top of the hill.
At the top of the hill – 10 burpees – just because.
Descend the hill stopping for 9’s and 7’s at every third light pole – time was running short, hence fewer stops.
Mosey to benches for a round of Bulgarian split squats and then on to COT at 0600.
MARY: no time
ANNOUNCEMENTS: plenty of ‘em
COT: 5th core principle and some solid vulnerability among posting pax.
NMM: F3’s credo is leave no man behind and leave no man where you found him. Today’s workout was kept together with that very purpose in mind.
No matter what we bring to any workout, we have the blessing of a place where we can be met and welcomed as we are with the capacity to change ourselves for the better. What a privilege!!
Give this thing away, men. Because it’s a gift.
Thanks for the call, Halfback. 👁️
WARMUP: Jogged from the Amphitheater to the big parking lot behind Panera for a warm up consisting of
1 Burpee
15 Side straddle hops
1 Burpee
15 Cherry pickers
1 Burpee
15 Windmills
1 Burpee
15 Tiny Arm Circles (10 forward and 10, as us southerners say, "backerd.")
THE THANG: Indian Run from the parking lot down to the drainage ditch. Grab the perfect rock for a Dora consisting of
100 shoulder presses
100 Squats
100 bent over rows
100 Stiff Leg Deadlifts
Run to the roundabout and back. Repeat until 6:50. Indian Run around the long way back to COT.
MARY: 15 LBC's, 15 Box Cutters, 15 Flutter Kicks, 15 Big Boys, 15 Freddy Mercury's
ANNOUNCEMENTS: Convergence Sept 29th WEP, 0515
COT: Close out with prayer. Remember 9/11/2001
N/A We are all Veterans
WARMUP: None
THE THANG: 🎒 SOUL TO SOLE BACKBLAST — GOING THE DISTANCE
This morning the distinguished gentlemen of Soul to Sole gathered in the gloom for a little more than smiles and miles.
YHC had the Q, and the assignment was simple: put on the ruck, start walking, and go the distance.
We rolled out from Panera, made our way into downtown Fort Mill, hit Town Hall, and brought it back home for roughly 3.25 miles of good conversation, questionable wisdom, and shared burdens.
The cast of characters:
McHale — Just kept moving like a man who knew exactly where we were going. Whether he actually did is irrelevant.
Fogerty — Brought enough commentary to ensure there was absolutely no danger of this becoming a silent meditation ruck.
Ruby Slippers — No yellow brick road this morning, but somehow those slippers still found their way all the way to Town Hall and back.
Bonsai — Compact name. Full-size effort. Quietly putting in the work while the rest of us solved the world’s problems before sunrise.
Bassomatic — Providing the low-end rhythm for the morning. Every good ruck needs a soundtrack.
3D — Three dimensions, 3.25 miles, and somehow still finding another angle to the conversation.
Pollo Hermano — The Chicken Brother was in the house. Thankfully, no chickens were harmed during this ruck. 🐔
Sofrito — YHC — Had the Q and promised miles. Delivered approximately 3.25 of them, which means the Q math was close enough for government work — especially since we actually visited Town Hall. 🇵🇷😂
But underneath all the mumblechatter was what makes Soul to Sole special.
We carry weight on our backs because sometimes it reminds us that we don’t have to carry everything else alone.
3.25 miles. Panera → Fort Mill Town Hall → home.
Miles were logged.
Smiles were shared.
Burdens got a little lighter.
MARY: Never found
ANNOUNCEMENTS: Read your newsletter
COT: Reach out to someone today.
WARMUP:
Mosey to stop sign for some imperial walkers
Mosey to main school entrance for some side straddle hops
Mosey to benches at R wing pickup for step-ups, irkins, and derkins
THE THANG: mosey down the hill to the traffic light on Hwy 21 for 11’s
Bottom: jump squats
Light pole 1/2 way up: big boy sit ups
Mosey back COT
MARY: flutter
ANNOUNCEMENTS:
COT: https://www.kcrg.com/2026/09/08/iowa-band-member-collapsed-heat-hawkeyes-football-game-taken-off-life-support/
WARMUP: run to Print Shop
THE THANG:
5 pull-ups, 5 toes to bar, 5 dips
Run to church
Partner wheelbarrow 20yds, flapjack
Run, turn left, run turn left down stairs to other church
Partner push 20yds, flapjack
Run, turn left at axe throw and back to Print Shop
Repeat x3
Loop around Main St and Fort Mill Pharmacy
MARY: a little
ANNOUNCEMENTS: CIVITAS Marathon and Greater Charlotte Heart “Walk” CSAUP
COT: Powerful reminders from Soup and Olaf surrounding marriages. 🙏
WARMUP:
THE THANG:
Mosey 1 lap around the HT
● Bear crawl across the parking lot
● 4 shoulder taps at every other parking line
● Lunge walk back
● Bear crawl across the parking lot
● 3 Merkins at every other parking line
● Lunge walk back
Mosey to Roundabout
● 15 Flutter Kicks
● 15 American Hammers
Mosey to hill in arbors community
● 10 Sumo Squats
● Uphill Sprint → Walk Back
● 10 Big Boy Sit-Ups
● Uphill Sprint → Walk Back
● 10 Merkins
● Uphill Sprint
10 LBCs
● Uphill Sprint
Mosey to the child care
Elevens
● Start at the Child Care:
● 1 Big Boy Sit-Up
● Run up to the Fire Department
● 10 Burpees
Down to:
● 6 Big Boy Sit-Ups and
● 5 Burpees
Mosey Back to COT
● 5 Merkins at every speed hump we pass
COT
● 15 Box Cutters
● 15 Freddie Mercuries
● 15 Dying Cockroaches
● Stretching
MARY:
ANNOUNCEMENTS: 9/11 event, bethel shelter
COT: pray for health and family