Category: Soul to Sole

Into the woods

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WARMUP: We don’t need no stinking warmup

THE THANG: Stop! Slow mosey time down the hill to the circle island

IC x 10: calf raises, MNC

Slow mosey up the hill into the woods and back down the hill to the same island:

IC x 10 cr, MNC, step ups

Slow mosey to the back of the campus. Double time weaving through islands.

Slow mosey to amphitheater.

IC x 10: cr, MNC, su, squat (mind the noise lest Gladys report you)

Slow mosey through fire pit, across street to front parking lot. Head toward Starbucks, slow mosey to yoga and move into next lane toward 160.

Form line facing buildings, shuffle left, midway between islands, face 160 shuffle right. Slow mosey to end and return leg across parking lot. Double time from mid point of leg to end. Head to COT

MARY: Nope! Not today

ANNOUNCEMENTS: There were some. Any questions – NEWSLETTER

COT: Was held

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Why did the Frog cross 160?

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WARMUP: Ruck up!
THE THANG:
We left Kinsgley, heading south across 160, in the darkness of the gloom. Our goal was to check on those PAX loafing at The Coach’s Box. Very little traffic this early in the morning, so no troubles crossing. Lots of chatter about the recent Aaron Rodgers injury… could we match his snap count in miles this morning?
We had a great pace down Munn Rd, crossing to get onto FMHS property. Stopped in the student lot to do some exercises IC: Squats, Merkins, Shoulder Press. Ruck Up and continue.
Witnessed some loafing at the Coach’s Box. I guess that’s what happens when Cyclops is DR.
Touched HWY 21 and made the 180.
Stopped at the Gym for a few more exercises OYO: Step Ups and Dips on the benches. Ruck Up!
Good pace back across the parking lots and up the most underrated hill in The Fort by the football stadium.
Sugarbug and Shady began reminiscing of Michigan, it was too dark to tell if any tears were shed. Perhaps YHC will visit one day.
Stopped in the bank parking lot for a few more exercises IC: Squats, Up Right Rows and Shoulder press.
Safely made it back across 160. Made a small lap around the front of Kingsley and back to CoT. All PAX made it 3miles.
Perhaps Aaron Rodgers should ruck during his rehab?
MARY: None
ANNOUNCEMENTS: Were made.
COT: Stays in CoT.

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The Soul is well when carrying the Spirit

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WARMUP: N/A
THE THANG:
Ruck 3.3 mi in 59mins 17:56 pace
20 squats
MARY: N/A
ANNOUNCEMENTS: Read Newsletter but be at 911 run Saturday
COT:
Prayers for health concerns, jobs, kids and marriages

Live and be the same man in all areas of life!!👏🏻🔥👆🏻

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Miles and smiles

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WARMUP: What? This is a ruck…

THE THANG: Took a left on 160 to WEP. Looped around the park and back. I had 3.25 miles on the watch but started it late so it was probably a little over that

ANNOUNCEMENTS: Sofrito is like a living version of the newsletter. He listed off more items than I knew we had! He did notably forget the Christmas party though…

COT: Pray for kids/teacher/parents as the school year starts and also everyone in the labor market as the economy waivers.

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Keep up…the good work

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Disclaimer at 5 AM sharp from YHC, we crossed the street to panera for some in cadence Warm-O-Rama that included,

Side Straddle Hop
Windmills
Moroccan Nightclubs
Imperial Walkers
Hillbilly Walkers

1 mile around Kingsley and then time for some,
Lunges
Merkins
Step up

1 more mile around Kingsley and now this time,
Squats
Merkins
Mountain Climbers

1 more mile and it was time for CoT

CoT:
Announcements: Bethel men’s, convergence and read newsletter
Prayers and Praises (said & unsaid)

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Know your place

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WARMUP: rucked over to old Kingsley
THE THANG: continued rucking around old Kingsley loop and back to bigger parking lot on far west side. We then did a small set of exercises: 10 squats, 10 curls, 10 overhead presses.

Next up was a goal of a 15 min, 1 mile time hack. Instructions were: single file line, we’d rotate the man in front to the back every .2 miles, we had to stay together within a 1-2 arm reach, only the man in front and back could talk in terms of instructions on spacing, speed, etc.

We did pretty well keeping together until the end when our spacing separated a bit to much so while we did make the time back, we didn’t complete it all together.

Quick AAR (after action report) in the parking lot on what went well / didn’t go well. Comments were: difficult to stay silent when not in the front / back, the need to ask for help when trying to keep up, need for more talking from the back.

Another set of the 3 exercises noted above. Then back to COT going the short way as we were running low on time.
MARY: not today
ANNOUNCEMENTS: check
COT: check

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