Category: Soul to Sole

Super Mario -Flower Cup

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WARMUP: no
THE THANG: meandered the streets and parking lots of Kingsley. ~3.1miles
MARY: where?
ANNOUNCEMENTS: it’s summertime. Get out and post. Lean in to 2F and 3F. Lawn care @ Ft Mill Care Center
COT: prayers for guidance navigating health care – specifically challenges with cost of care, insurance coverage, poor provider/system quality

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Miles, smiles, and a little rain

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WARMUP: None, but I did theragun at home
THE THANG: With a light but steady rain, four Pax set off across 160 through the office park. We then circled back and explored the sidewalks of Kingsley with good mumblechatter along the way. We did have three brief stops for ruck upright rows, and squats. We arrived back at COT at 5:59 so we wrapped it up with 20 monkey humpers. All in, we got ~3 miles under weight.
MARY: nope
ANNOUNCEMENTS: Bethel, CSAUPs
COT: Family

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The Manion WOD

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WARMUP: 29 squats
THE THANG: Manion WOD:
29 squats with ruck and sandbag,
400 meter run/ruck/shuffle
X 7 rounds
(modify as needed)
MARY: 5 minutes of AB lab, 10 minute broga
ANNOUNCEMENTS: “greater than” event, bethel
COT: stays in COT

Missing 4 names.. sorry guys, I was smocked…

🎄Tinsel🎄 out…

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Ruck Relay Rumble

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Intro, Warning Label and Welcome Given
WARMUP: Mosey to the back lot for warm up shenanigans:
In Cadence of 10:
Hillbilly and Imeprial Walkers
Cherry 🍒 Pickers and lap around
Teams of 4 Assembled
THE THANG:
I crew member rucks a lap around the lot with a sandbag while the crew performs the following movements:

  • 20 Squats
  • 15 Merkins
  • 20 Ruck Swings
  • 15 Ruck Curls
  • 15 Ruck Tricep Pulls

Switched Rucker after every lap.
Some laps had two Ruckers, other laps had whole crew Ruckers, a few had 3 Ruckers
To Reach finish line all crew came together to finish collaboratively the following goals:

  • 100 Squats
  • 100 Merkins
  • 100 Single Leg count flutter kicks

MARY:
Different pax got opportunity to call a movement so we could finish together
ANNOUNCEMENTS: upcoming CSAUPS, bethel church service, and reminder that together we can overcome anything. We are not intended to do it alone
COT: Always there, always honest, always needed!

Ruck Relay Rumble

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