Category: Soul to Sole

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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Graceful sandbag

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WARMUP: while we waited for the site Q, who had given a heads up he was “coming in hot”, we did a few SSH, cherry pickers, low slow squats, and merkins with hands on our rucks.
THE THANG: Started out by getting in a single file line based on height, then moved into side by side formation where the snake was still based on height (if that makes sense).

The mission, with a 40 lb sandbag, was to transfer the sandbag while in stride every .25 miles from shortest to tallest Pax. Path was to WEP, do the loop, and head back in under 1 hour…this meant for sub 20 min miles, and thanks to our site Q coming in hot, he challenged us to push limits to 15 min miles where we probably landed somewhere around 15-17 min miles.

A quick lesson on how to “gracefully” transition the sandbag while standing, and while in motion, we’re given before we took one step and while we were in formation.

Very good results on speed and transitions and a few lessons learned. Made our time hack, didn’t get hit by cars, and no one died.

Successful mission.
MARY: nada
ANNOUNCEMENTS: newsletter is packed, pushed 10 year
COT: shower curtain was on our hearts, kids going to school, and patience as parents

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