Category: Soul to Sole

Sofrito’s Band of Brothers

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WARMUP: Disclaimers and Ruck On!
THE THANG: Rucked about 3.5 miles with 3 stops of different movements.
3 Sets of movements with 10 reps of each.

Stop #1

Dips
Derkins
Curls
Triceps

Stop #2

Moroccan Nightclub
Squats
Hill Billies

Stop #3

Incline Merkins
Dips
Toe Taps x10 each leg

All movements with ruck weight

Bonus Round at the Coach’s Box w/Olaf

Joined our brothers for lap with their burdens

MARY: None, she was missed
ANNOUNCEMENTS: Dam to Bar, Dam to Dam, Bethel Church, read your newsletter
COT: Always stay in COT!

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Feeding the Soul

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WARMUP: Intro, disclaimer and we started walking!
THE THANG: The idea was to get in some milage with stopping oiunt of exercises of 10’s. Went over to the new medical center. 1st stop- all 10 count- MNC, OHC, Seal Clap, Plank, and 6in plank. Kept moving to the far lot for ruck work with OHpress, rows and tricep extensions. Then back to the Panera lot for more wor, up the hill with ruck over head and on to the last two stops. We went to the bottom of the hill near Sunbelt where there was a change with 20 calf raises and leg work. Up the hill to the roundabout for some ab work!
MARY:
ANNOUNCEMENTS: D2D Bar, CASUP this weekend
COT: Prayers for health, family health, travel, friend health and coworkers health. Praise for family togetherness.

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Dean Sibrans

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Did a ruck from Kingsley to Macray’s house near WEP. Stopped along the way for merkins and squats and sit ups and monkey humpers and then walked back and did more of the same. Twas a glorious outing that was enjoyed by all. We laughed, we cried, we tickled airborne with feathers and we skipped in perfect unison. That all, ok bye!

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Old Kingsley

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WARMUP:
THE THANG:
100 Wall Step Ups with Ruck on
100 Erkins with ruck on
We rucked 3 laps around old Kingsley Park while sharing a 40# sandbag every 7 minutes
MARY: none
ANNOUNCEMENTS: Bethel Mens, D2D Bar, CSAUP,
COT: Closed in prayer

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Soul Stealer

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WARMUP: We walked to warm-up
THE THANG: Walked to Sunbelt lot all the while peppering the men with extremely well thought out and insightful questions that stirred their inner souls… there was crying…
Once at the lot, we did Curls, OH Press, Flutters, Dips, and Sumo Squats in ascending sets of 3, 6, 9, etc… with a lap around some islands (200 yds) in between. Mode of transportation varied from run, bear crawl, overhead carry, walk… you get the idea…
Then we rucked back to COT area for a few cool down exercises…

MARY: No chicks…
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle

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Scout Camping in Puerto Rico/Palominos

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WARMUP: Disclaimer Provided and mild individual stretching !
THE THANG: Mosey on towards the Coach’s Box to check on our PAX Brothers.
3 Sets of round robin pt exercises called out by each member for 10, 8ish, 6ish reps each. Total of 90+ reps were performed.
alabama ass kickers
flutter kicks with shoulder press
over head press
ruck squats
merkins
etc
lots of great mumble chatter and fellowship was had by all.
MARY: None
ANNOUNCEMENTS: Shank w/Stang, BethelChurch Mens Ministries, Christmas Party
COT: Lots of prayer over our pax and our community. God Bless F3TheFort and its families.

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It’s Not About The Destination, It’s About The Journey

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WARMUP: SSH, MNC, Left over Right, reverse order, DD, Honeymooner
THE THANG: Ruck to FMHS, passed by The Coach’s Box, mumble chatter, mosey along the front entrance down to 21, mosey back up the hill, plank jacks, more mosey, more mumble chatter, head back to COT.
MARY: None
ANNOUNCEMENTS: read your newsletter
COT: Pray for mental health, families,

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