WARMUP: witnessed a deer walking down the sidewalk
THE THANG: rucked 4-5 miles
MARY: never
ANNOUNCEMENTS:
COT: what happens on a ShieldRuck stays private.
WARMUP: Slackblast:
Better late than never
DATE: 2022-08-01
Q: @Bonsai
PAX: @Cyclops @Flounder @Dojo, Spark
FNGs: 0
COUNT: 5
WARMUP:
Rucked around the back of Earth Fare while laughing at STL. Did a few of the typical warm up exercises.
THE THANG:
6 rounds with 3 stops along the way.
1 round was complete when you returned to the beginning. Each time you passed the middle island you had to perform exercise
1st island – beginning (10 squats)
Middle island – 5 merkins
3rd island – 10 each arm – ground to overhead press (single arm)
When done all pax completed 60 of each exercise.
To wrap up time we tucked up to the bank and back around the perimeter of the AO.
WARMUP:
After coming in Hot…I presented a couple of coupons to the group and we discussed the 5 core principles for the benefit of our FNG. Unfortunately, we will need to practice those so that EVERY man knows them. (it was a little rough)
THE THANG:
Once we stumbled through the 5 core principles we were off. This was my first post at Sole to Soul so I wasn’t 100% sure of the logistics or area. I was simply told rucking with exercises so I planned to deliver.
I provided a 60 lb sandbag and a 35 lb kettle bell to carry as well and the PAX were instructed to bring them along.
Our first stop was behind Epic Chophouse where we circled up and did some movements:
Slow Low Squat
Merkins
Overhead Press
Bicep Curls
SSH (slick)
We then moved to behind Replay. Here we partnered up and played a little “catch me if you can”. FNG Half Pint took this very serious and Riggins had very little chance of catching him!
After we completed some Moroccan Night Clubs we did a full lap around the Kingsley property. Halfway around we found a traffic circle for Bear Crawls followed by some Overhead claps.
Upon returning to Broadcloth street we found a gravel area for some more movements:
Squat Thrust
Swings
Bicep Curls
SSH
We then moved to COT. The fun wasn’t over as we found benches and did 20 Dips and then calf raises with rucks overhead.
MARY:
We finished with some Mary including:
Flutters w/press
LBCs
Hello Dolly’s w/Ruck press
Freddie Mercury’s
1 minute plank with Ruck
ANNOUNCEMENTS:
Read Newsletter….Invergence….Bethelmens
COT:
Healing, Wisdom, and thankful for F3
5K Ruck around Kingsley. Kicking off a new book study as a group: The Exemplary Husband. Plenty to follow.
5K Ruck around Kingsley. Kicking off a new book study as a group: The Exemplary Husband. Plenty to follow.
5K Ruck around Kingsley. Kicking off a new book study as a group: The Exemplary Husband. Plenty to follow.
WARMUP: Jackalope soon to be off to Citadel got good practice leading the PAX in COP. Chip off of Bojangles block.
THE THANG:
Mostly Merkins squats and LBCs today. Got in 2.5 with some Dora and hill work.
COT: Prayers for our kids and teachers going back to school. And for 2.0 mental health. We also prayed for and blessed StateFarm and Jackalope as well their fathers (and mothers) for strong leadership and embarking not only college but at Citadel. Aye!
We ran.
Most ran past Hardee’s, some ran to Hardee’s.
Some ran all the way to Summersby & Unity.
One pre-ran the run.
17 out, 17 back.
Note to Olaf … the trees need trimming between launch and The Peach Stand.
Looks like we made it,
Barry Manilow
WARMUP: 15 SSH, Windmills, and Moroccan Night Clubs. Run a lap around the campus.
THE THANG: TABADA of 1 minute AMRAP then 30 seconds rest. The order was Merkins, SSH, Squats, American Hammers, Suicides, Flutter Kicks, Burpees, LBCs, Knee Taps, Leg Raises, Low Plank, Left & Right Side Plank, High Plank. Rinse and Repeat until we ran out of time at the 2nd round of Knee Taps.
MARY: N/A
ANNOUNCEMENTS: Read your newsletter b/c @fishstix couldn’t remember all of them as he was still trying to catch his breath.
COT: Prayers for schools as we head back on Monday. Prayers for YHC’s 2.0 as he switches elementary schools this year. Praises for 15 years of marriage for YHC and M. Prayers for @fishstix and his family as they approach the 1 year since losing his father.
Message of the day, always have a Q ready to go in case you’re called in to pinch hit when the scheduled Q no-shows. Great work today gents!
4 of the 5 of our shield lock met at Kingsley as usual at least one of us was running behind as we meet at 5am
THE THANG: YHC and Stang Jogged 3 miles clockwise around the mile Kingsley loop. (By the way this route sucks as it is mostly up hill for .50 miles. Cheddah and Slayer to a hike counter clock wise as Slayer has slightly injured his Achilles. YHC needs all the miles I can get since the Bourbon Chase is coming up faster than I thought.
Once YHC and Stang finished 3 miles we caught up with the other half of our shield-lock for a cooldown lap of 1.20 miles
Afterwards we had coffeteria at Starbucks Cor 25 min catching up on life and what has be going on as we all have been DR at some point this summer for work or on vacation. Afterwards 3 of us joined the 2nd F at the the ale house.