Category: Soul to Sole

I got an idea

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WARMUP: right to work

THE THANG: logged about 3 miles, stopped every 10 minutes to brain storm a workout, however ended up with merkins and squats each time.

MARY: was able to get a round of mary in when we got back. Flutters, Lbc, Freddy mercury

ANNOUNCEMENTS: sweaty Barry, fort mill care center, highway clean up, bethels men’s

COT: prayers for families going through a lot right now

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Swole Chicken with a Side of Mary

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Swole Chicken with a Side of Mary
WARMUP: Ruck to lot behind Starbucks
– SSH
– CASBAH #2’s
– CHERRY PICKERS
THE THANG:
– Ruck to the stairs up and down to the hotel for Irkins.
– Ruck back to the amphitheater. More Irkins.
– Ruck to the roundabout. More Irkins.
– Ruck up to “21” and about face.
– Ruck to the roundabout. More Irkins.
– Ruck back to the amphitheater. More Irkins.
– One more time up and down the stairs
– Back to COT for some Mary

MARY: Round Robin U-Call-It
– LBCs
– Flutter press
– Box cutter
– Big boys
– Dolly Partons
– Heel taps

Mary left and some called out arm work
– Curls
– OH Press
– Lat extension
– Dead lift

ANNOUNCEMENTS: Bethel Men’s Shelter tonight (5:30 Curtis St -Rock Hill), Independence Day convergence, Sweaty Barry (he got new shoes BTW)
COT: prayers for the job hunt, for school transition, court hearings, family, growth, freedom and healing.

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Webb’s…. And Webb’s

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Rucked the loop around Kingsley.

At my discretion we’d stop and do a Webb.

Jack Webb # 1

HR Merkins and OH Claps

Jack Webb #2

Knee Tar-ja’s and calf raises

Jack Webb #3

BBS and Flutters With Press.

Pretty much got it all in and just about 3 miles.

Thanks to Sofrito for the opportunity!

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Waldo where are you?

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WARMUP: None ! Got out of the car running to catch up.
THE THANG: Ruck to <#C055Y70G5QE>, show some grit and hall ass back to COT!
MARY: She was creepy, saw some dying <@U02D42U9J21> movements
ANNOUNCEMENTS: The Barry, 4th of July Convergence, Fort Mill Center Lawn Care, Bethel Church
COT: Always stays in COT!

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1 mile and no smiles

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WARMUP: WINDMILLS/IW/HW/PICKERS/PLANK STRETCHING
THE THANG:
The Thang – Stairway Grinder:
6 Rounds – Ruck on for this half

Ruck to top of Amphitheater and then back down
At the bottom of each round, perform cumulative exercises:

Step-Ups – 20 total
Ruck Upright Rows – 15
Sandbag Front Squats – 15
Ruck Curls – 15
Overhead Ruck Press – 15
Sandbag toss – 5 per side

Round 2 Slick

HR Merkins – 5
Big Boys – 10
LBCS- 15
Humpers- 20
Flutters – 25

MARY: 2 rounds of a bench Webb with step ups and Bulgarian SS, then we took a lap to get to 1mi.
ANNOUNCEMENTS: yes
COT: mental health

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Harold and Kumar go to coaches box

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WARMUP: helping one another pull our rain coats over our rucksacks.

THE THANG: Headed out towards the coaches box, logged around 3 miles total.

– Went one way to find a locked gate.
– Second shot was through the construction site but decided against.
– Third idea was the baseball field but with the rain we didn’t want to ruin the field.
– Finally we found a quick sneak through and made it to coaches box…just in time for some merkins and to turn around a high tail it back.

Along the journey we stopped for merkins; calf raises, and squats few times.

MARY: None

ANNOUNCEMENTS: Brawnys new site Q announced, tort and hare, Hog and Coyete; Bethels Men shelter.

COT: Prayers and praises for the guys being out there and supporting one another, stress of things not going according to plan, and hope for a none stressful environment with extended family.

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Never skip leg day

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WARMUP: 0.8 miles lap around LPL building
THE THANG:
At the amphitheater, elevens using the concrete steps: 1 step up each leg, 10 calf raises; 2 SU, 9 CR… progressive to 10 SU, 1 CR.

Ruck to the building behind Epic, up the stairs, one lunge on each light on the second floor, all the way down to stairs in front of hotel, went down the stairs on the back, up the stairs again, lunges on each lights on second floor, down the stairs in front of corkscrew bar, rinse and repeat up the stairs but switch to back lunges this time, down the stairs at the end, turn around and complete back lunges on each light on second floor. Down the stairs again.
Loop around packs tacos and back to the amphitheater.

Rucks off, elevens again:
1x 4 count pickle pointers, 10 squats; 2×4 count PP, 9 squats… progressive to 10 PP, 1 squat… those 4 count PP added up quickly

It was a full leg workout with plenty of complaining
MARY: 10 minutes of broga and stretching.
ANNOUNCEMENTS: Hog & Coyote; Tortoise & Hare
COT: YES

Tinsel :christmas_tree: out!!

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Dr. Izumi Tabata

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WARMUP:
THE THANG: TABATA ruck shuffle. 4:15 ruck pace , 45 sec run the whole time. We made our way down to the 9th grade wing of FMHS. Used the cinder blocks , rucks on and did 20 reps of OHP and Squats x 3 rounds each. Made our way back to COT
MARY: two minutes of stretching
ANNOUNCEMENTS: Murph at NAFO, :turtle:& :rabbit2:
COT: closed in prayer

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