Category: Soul to Sole

Tuck it in !

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WARMUP: None

THE THANG:
Jaunt in a two by two fashion towards the Coach’s Box,
Huddle Up at Opposite side of the Campus for some Ruck Moves in Reps of 10
Curls
Triceps
Bent over Rows
Jaunt back to COT for a shared message
MARY: None
ANNOUNCEMENTS: Leaders on the Link Golf, Bourbon & BBQ
COT: Never forgotten

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A Ruck with some silly stuff

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WARMUP: Somewhere along the route we got in 10 Moroccan Nightclubs, 10 Imperial Walkers, 10 Grass-pickers
THE THANG:
Ruck to the bottom of the stairs by Mathnasium for a count to 50 squats, ruck up the stairs and back down in the middle, around to the back stairs for and 50 count squats and then back up the stairs and back down the middle stairs. 10 merkins ruck on. Ruck around the apartments to the back circle 10 merkins ruck on and then back around and down to the parking lot near the Sunbelt offices. Back left corner 10 man makers, back right corner 10 man makers, front left corner 10 man makers. Ruck down Wamsutta Mills Dr to the circle for 10 more merkins and some Mary, ruck to the end of Wamsutta and back around to Kingsley Springs Blvd up the hill back to COT.
MARY: 10 American hammers, 10 flutters with a press, 12 box cutter
ANNOUNCEMENTS: Read your newsletters
COT: It is what it is…

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An Old Fashioned WEP

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Disclaimer Given and Shared
WARMUP:
None – Get to it

THE THANG:
Hwy 160 to WEP and Back. Take assessment of sidewalks and enjoy the half paved, half trail route. Miles and plenty of fellowship and follow the leader.

MARY: She was not found.

ANNOUNCEMENTS:
Read your newsletter, Q-Source, Golf on the Links, Bethel, TheFort13th Anniversary

COT: Always stays in COT.

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Soul to Sole and BBQ

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This AO is designed to enjoy fellowship and get some rucking miles. Pax are encouraged to have conversations with each other throughout the workout creating the glue of F3.

With that being said I decided we would stay within the confines of Kingsley and explore all the hills it has to offer. The one surprise was that we would walk up all hills backwards.

We cover 3 miles and probably close to half was backwards.

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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9/11 Never Forget WOD

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2997 lives lost
343 Firefighters
60 Police officers

The workout will be built around these symbolic numbers

9,11,110, and 343 to remind us that with every rep and every step we take , that freedom isn’t free!
WARMUP:
SSH
Imperial Walker
Wind Mills
Hill Billy Walkers
Cherry Pickers

All x10
THE THANG:
The rep and distance honors the 9/11 attacks, 343 firefighters lost, 110 floors of the twin towers

Part 1 The climb 110 Floors

110 Step ups= 11 step ups & 25 ruck thrusters

Part 2. 343 Tribute

40 parking spaces
34 merkins (ruck)
3 rounds

Part 3

9 ruck burpees
11 Ruck swings
Half a lap
3 rounds

Tinsel
MARY: Broga missed
ANNOUNCEMENTS: Many
COT: Always in our hearts

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Bro-workout with Ruck

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WARMUP: None
THE THANG:
1 Mile Loop Around Kingsley, Each pax had a partner and rucked or shuffled in the opposite directions, meeting around the halfway point where they did 5 merkins, and they continued on to walk or shuffle and meet again around the starting point and did 5 squats. Continue this sequence until the time is up. The mileage range was 3 to 4 miles.
MARY: No time
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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Sharing Burdens

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9 men shared their burdens and three sandbags (40lb, 60lb, and 80lb) for a 3.05 mile trek at Soul to Sole this morning. Route was as follows:

– Down Broadcloth, right on Textile, right on Innovation, Right on Kingsley Springs, cross 160, right on Kingsley Park, right on 160, left onto Kingsley Spring, down to LPL and back up to COT

NMM
Winners let obstacles motivate them. Losers let obstacles defeat them. The challenge, loss, or discomfort is the same, but YOU have the power to choose its effect. Inspire or quit – which will you choose?

-IJ

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I’m a Soul Man…. ?

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WARMUP: N/A
THE THANG:
It was raining and we were rucking
3.0 miles with slight inclines
1 giant frog
Lots of puddles
Fellowship all along the way

MARY: N/A
ANNOUNCEMENTS:
Read newsletter
COT:
Be the identity you want to be not what the world says you are

For me:
I’m a Christ follower
Husband to my M
Father to awesome 2.0
Leader in my community and church
Who happens to earn a check from BoA.

What’s your identity?

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Trust falls and Lake Loops

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WARMUP: Rucks and get moving

THE THANG: Over 3 miles of fun, fellowship, and work. Out for a few Kingsley Lake Loops with stops of pain. Dips, Ruck Curls, Ruck Tricep pulls, squats, incline merkins, over head carry, farmer carry,

MARY: None she was missed

ANNOUNCEMENTS: bethel, HIMs Camp, Trash pickup, Lawn Care

COT: always genuine

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