Category: Soul to Sole

Miles and smiles with HH

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WARMUP:
THE THANG: 2.5 miles of Kingsley to 21 and around to sunbelt, behind Panera and back. Three pain stations tops with squats,
Lunges, and calf raises with the ruck. In addition to our rucks we Passed a 40 pound sandbag
Thanks for brining it Tinsel
MARY:
ANNOUNCEMENTS: there is a 12 hour ruck at Kingsley going through the night. Talk to Shady if you want more info.
COT:

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Old Kingsley, Old Glory

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WARMUP: Nope

THE THANG: Ruck 3.3 miles with stops at the flag at St. Philip Neri for the pledge and the turnaround point at Fort Mill High School.

MARY: no time

ANNOUNCEMENTS: always

COT: 5th core principle

The privilege of working out is one YHC did not take for granted this week. Despite some short nights of sleep and earlier than normal alarms, it was great to know I was going to be out with the PAX – the best gift we can receive – one of community and belonging. And it never gets old, just better.

Thanks for the call, McHale. :eye:

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Sharing Burdens

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WARMUP: No warmup
THE THANG: Rucking within the Kingsley property while sharing a 40lb dumbbell while you were talking about your burdens. We did (10) reps of low-slow Squats each person while one person was holding the dumbbell and we rotated through everyone to have a chance to do the low-slow squat with the dumbbell.
MARY: Mary doesn’t like to ruck
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Sofrito is here!!!

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WARMUP: nope
THE THANG: walk Kingsley loops 3.2ish miles. Finish with some squats, imperial walkers, merkins, burpees
MARY:
ANNOUNCEMENTS: jan 31 run/ruck at river walk
COT: prayers for successful medical procedures and recoveries

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What is Active Recovery ❤️‍?

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Half Way Mentioned. We are all Veterans today.
WARMUP: Slow Mosey to the back of Panera
THE THANG:
1st 3/4 of the Workout :weight_lifter:
10 Pain Stations with 10 Reps Each followed by 1 Lap Around the Lot; Rinsed and Repeated for 4 full circuits!
Reverse Lunges
Merkins some hand released
Reverse Lunges
Bent Over Ruck Rows
Tricep Pulls
Calf raises
Mountain Climbers
Moroccan Night Club
Flutter kicks
Planks with Shoulder Taps or Knee to Elbow

MARY: 1 Full traditional Kingsley Loop Lap

ANNOUNCEMENTS: Christmas Eve Convergence, bethel church, Dam to Bar alternative fun raising event!

COT: A burden shared is half the burden and a joy shared is twice the joy.

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