Category: Soul to Sole

More Than A Few Miles

Leave a comment

We had 5 PAX, 5 Rucks and 4 Sandbags (allowed for 1 man to rotate in/out).
WARMUP: Not really.
THE THANG: Transport all the gear to the circle in the NE corner of Kingsley. Rucks only – lunge walk around the circle.
Transport all gear to the traffic light to our east for 10 lifts with either Ruck & Sandbag or Ruck-Only.
Shuffle with all gear back to the circle and regroup.
Ruck with all gear to the SE corner of the big parking on the other end of Kingsley.
Rucks only, 5 Man Makers and 10 LBC’s in each corner while shuffling between corners.
This is where the modification entered as I was losing track of time so we had to fast-forward through some of the Weinke.
All gear to the “stage” next to Carolina Ale House.
With all the gear in a pile, each man lined up 2′ apart, facing opposite directions. Starting at one end, we’d pass each coupon from one man to another, utilizing core muscles until all gear was at the other end. We did this several times so every man got to experience the outer and inner posts.
Slick, bear crawl up the 10 steps then jog back to the start and repeat.
Move all gear back to the flag for some rowing.
5 Bent-Over Rows & 5 Upright Rows
Repeat 3 more times.
MARY: Mixed throughout
ANNOUNCEMENTS: MEMORIAL MURPH and other things.
COT: 5th Core Principle

TClap |
0

6 Clean Shaven Men & Bearded Fellow

Leave a comment

WARMUP: None, Disclaimer given
THE THANG: We rucked towards Veterans Park to do a quality check on the Minnow Pond. 3.44 Miles
MARY: None she was absent
ANNOUNCEMENTS: Cannoli Run, Read Your newsletter, the jeager
COT: What happens in COT stays in COT

TClap |
0

Laps Around Kingsley

Leave a comment

WARMUP: None… Forgot the Disclaimer too for what it’s worth…

THE THANG: Laps around Kingsley stopping at the backside corners for

10 – Curls
10 – Overhead Presses
10 – Overhead Squats

And

10 – Bent Over Rows
10 – Triceps’s Extension
10 – Overhead Squats (fan favorite)

At the front corner by Brix we did 20 step ups per leg.

We made 2 laps (plus the side road the first time around). Just under 3 miles

MARY: Got in some LBCs and AHs for the last few minutes

TClap |
0

Man Up

Leave a comment

WARMUP:
THE THANG: Ruck from Kingsley toward WEP, make a right on Jackson Street and follow all the way down to Harris Street, take Harris Street to Munn Road and make a right, follow Munn Road all the way back to RT 160 and cross over to Kingsley
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in Prayer

TClap |
0

Let’s get those 3 miles

Leave a comment

A little over three miles were enjoyed.
We started at exactly 5 with a thorough disclaimer from YHC.
Destination The Coach’s Box to see the PAX in action under the leadership of new site Q there.
Lots of cars were found, but no PAX.

Perfect time and location for some,
Curls
Head press
Flutter kicks
Merkins

We headed back to Kingsley, completed a little over three miles and then it was time for COT.

Announcement
Prayers
Praises

TClap |
0

Late again!

Leave a comment

Started at exactly 5 AM with a proper disclaimer, YHC style.
Yes, we warmed up, with,
Side Straddle Hop
Produce Pickers
Hillbilly
Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

We started with the miler around Kingsley, and after completing it stopped for some,
20 Mountain Climbers
20 Shoulder Taps
20 Lunges
20 Step ups

Another lap around Kingsley, followed by,
20 Squats
20 CDD
25 Calf raises

Last lap around the area, with around 3.25 miles completed.

COT
Announcements
Prayers
Praises

TClap |
0

Thankfull for F3TheFort

Leave a comment

*WARMUP:* Rucks on! Carry 40lb Sandbags across Hwy 160 towards the Old Bilo/LPL Property !
Shared Disclaimer and Warmed up with the following movements: 10 reps per movement
Cherry Pickerks
Morrocan NightClubs
Hillbilly Walkers
Imperial Walkers
WindMills

*THE THANG:*

Q Called a movement for an uncertain numbers of reps as one Pax was the timer.
The Timer had to Farmer Carry 40lb Sandbags in each hand down to the end of the lot and back. Continued in rotating fashion until all PAX had taken a turn.

Movements Performed:
Squats
Lunges
Curls
Triceps
Bent Over Rows
Swift Mosey with a Burden

After this circuit, we moseyed around the building and back towards the Dawn Patrol site.

Each pax performed dips, merkins, and 10 step ups each leg!

Following this set, we mosey to the stairwells and performed some elevation ruck and reverse ruck.

MARY:

Finished the last 7 minutes with a round robin of movements led by each PAX present:

Merkins
Freddie Mercury
Hammers
Mountain Climbers
Flutter Kicks
Broga !!!
Portal send off this coming Saturday at The Fort! Meet at WEP, 2nd F to follow.

COT: Always Stay in COT !!!

TClap |
0