Category: Soul to Sole

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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Badlands 8 Blocker Rucking Kingsley Loop

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WARMUP: not needed
THE THANG: Ruck with Low Slow Squats and Merkins around the Kingsley Loop while discussing the F3 8 Blocker goal sheet for 2026 (sets of 8)
MARY: No
ANNOUNCEMENTS: 401.k and 5k this Saturday
COT: yes

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Dozens at S2S

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WARMUP:
Wide, regular, and diamond half merkins in cadence, alternating with wide, regular, and close ankle half squats in cadence.

THE THANG:
Partnered and alternated burden carries of sandbags, kettlebells, Spartan Bucket, and a sand-ball. Added isometric holds at exchange switch points.

MARY: n/a

ANNOUNCEMENTS:
Christmas party, career support.

COT:
Prayers for health, renewed careers and discernment.

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Flag Hand-Off: Congratulations McHale!

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WARMUP: Zilch
THE THANG: miles and smiles
MARY: We stretched her out:chicken:
ANNOUNCEMENTS: CHRISTMAS PARTY!!, Break the Dam, CRI run/ruck, Thanksgiving Convergence 6:30A @ AO The Ranch
COT: Yes. Thank you, Jesus.

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Full moon

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WARMUP:

We had to wait for Stang to go to Starbucks

THE THANG: Moseyed through Kingsley and a brief trail visit with some great fellowship and encouragement.

MARY: Stang did not get the bear from Starbucks.

ANNOUNCEMENTS: lots of great momentum for 2ndF events.
COT: Pollo Hermano’s dad is not doing well… prayers for Don. Also his mother who is 100. Prayers for peace.

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Cannoli walk

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WARMUP: slight slowsy over to our first stop for some imperial walkers, hillbilly walkers, and low slow squats

THE THANG: got in about 3 miles with a couple of stops. Every ten mins we stopped and did an assortment of exercises between: merkins, squats, walkers, calf raises, curls, bent over rows and overhead carrys.

MARY:

Last 30 seconds we did calf raises, want able to get abs in that time.

ANNOUNCEMENTS: bourbon and bbq, highway clean up, bethels, and post golf tourney

COT: circle of trust

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Loops around Kinglsey

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WARMUP:
– None – Everyone was ready
THE THANG:
– Multiple loops around the Kingsley pond.
– Team took turns carrying a 35 lb sandbag

MARY:
ANNOUNCEMENTS:
– Golf Tournament
– HIMS Camp
– Trash pickup 10/25
–
COT:

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