Category: Soul to Sole

Chad 1000x

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WARMUP:
THE THANG: The location was at FMHS stadium, 1,000 bench step-ups with a rucksack on our back in honor of soldier Chad Wilkerson and all those men and women who suffer from PTSD. All 14 pax completed it.
MARY:
ANNOUNCEMENTS:
COT:

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Ruck Shuffle and Shoulder Work

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WARMUP:
1.5 mile pre-ruck

THE THANG:
2 x rounds
12 x Weighted Merkins
12 x Overhead Ruck Squats

½ Mile Ruck Shuffle

2 x rounds
12 x Bent Over Rows
12 x Ruck Overhead Press

½ mile Ruck

2 x rounds
12 x Plank Pull Throughs
12 x Ruck Weighted Big Boys

2 mile Ruck

ANNOUNCEMENTS: Newsletter

COT: Prayers for Family and Travel

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I ain’t afraid of no ghost.

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WARMUP: Warmup? That was the disclaimer in motion.
THE THANG: We left the shovel flag and headed for 160. The Haunted Ruck was just a couple days ago, and we missed it. Let’s improvise a makeup.

Squats IC at the light until we could cross.

Talk of Fort Mill High ghost

Riggings relayed goat man story from his childhood.

Arrive at WEP, remove rucks for BBSU, Moroccan Night Club

Return leg. Low, Slow Squat/MC waiting for the light.

Finished with Step Ups/MC/Lunges

MARY: Don’t know her
ANNOUNCEMENTS: NEWSLETTER! NEWSLETTER! NEWSLETTER

COT:Ham Hock family, Riggins’ wife and extended family for upcoming wedding

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Sack of poo

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Ruck 3 1/4 miles at sub 18 minute pace (3 laps around Kingsley)
Stop for 50 step ups and 10 merkins each lap in front of Carolina Ale House.

Of particular note: there are a lot of poo bags in front of LPL. It seems that some of the locals go through the trouble of bagging their dog poo, but just leave the bags around. Perhaps a community cleanup/beer run is in order?

Some Shield lock bros were walking around holding hands. It was adorable.

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Hive Ruck

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WARMUP:
THE THANG: 3.3 miles Kingsley>Fort Mill High> Around the 9th Grade Wing>Kingsley. (7) man-makers , squats, and Carolina Drydogs at the mid-point
MARY:
ANNOUNCEMENTS:
COT:

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Kingsley with a Ruck/Vest

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WARMUP:
Ruck to WarmORama
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

THE THANG:
Swift Rucking

1st Stop:
20 Merkins
20 Mountain Climbers
20 Shoulder Taps
20 Lunges

Swift Rucking

2nd Stop:
20 Squats
20 CDD
25 Calf raises

MARY: No time left
ANNOUNCEMENTS: Read the newsletter

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Leg Day Rucking

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WARMUP: 15 Windmills in cadence and 10 Cherry pickers
THE THANG: 3.25 miles with exercises every .4-.5 miles
Exercises includes squats, push-ups, calf raises, shoulder taps, jump squats, and thrusters.
MARY: Who is Mary?
ANNOUNCEMENTS: Star Course is next week
COT: Prayers for all those effected by Hurricane Ian.

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Cuarenta y cinco’s debut

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WARMUP: grab extra weight from my car and put it in your ruck to meet the 45# requirement
THE THANG: ruck around Kingsley’s perimeter for 2 miles with a stop at CAH for 50 step ups in lieu of the upcoming Chad 1000x, ruck around LPL and back for another 10 step ups due to time.  Total 3 miles and 60 step ups.

ANNOUNCEMENTS: suicide prevention WOD Chad 1000x is coming up

COT: stays in COT

Tinsel out.

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Miles and Smiles

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WARMUP: No Warmup….we got right to it
THE THANG: We started our journey from Kingsley and took Munn road to Fort Mill High School…walked through the school grounds stopping along the way for 20 SQUATS and 20 Ruck curls…we rucked 3.1 miles
MARY:
ANNOUNCEMENTS: Convergence on 9/17
COT: Prayers and Praises

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