backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
225 backblasts
SOUL TO SOLE · THU MAY 14
McHale Random Route
WARMUP: Arm Circles THE THANG: 3.3 mile loops Kingsley MARY: Nope ANNOUNCEMENTS: COT:
SOUL TO SOLE · THU MAY 7
Miles, smiles, and a little rain
WARMUP: None, but I did theragun at home THE THANG: With a light but steady rain, four Pax set off across 160 through the office park. We then circled back and explored the sidewalks of Kingsley with good mumblechatter…
SOUL TO SOLE · THU APR 30
The Manion WOD
WARMUP: 29 squats THE THANG: Manion WOD: 29 squats with ruck and sandbag, 400 meter run/ruck/shuffle X 7 rounds (modify as needed) MARY: 5 minutes of AB lab, 10 minute broga ANNOUNCEMENTS: “greater than” event, bethel…
SOUL TO SOLE · THU APR 23
Heavy Ruck-a-bout
WARMUP: N/A THE THANG: 3 Miles with rucks and sandbags around Kingsley and across 160 MARY: N/A ANNOUNCEMENTS: Read your newsletter! COT: It is what it is…
SOUL TO SOLE · THU APR 16
Bitcoin
WARMUP: Yes THE THANG: 3 miles & smiles with squats, step ups etc MARY: Yes ANNOUNCEMENTS: COT: Yes
SOUL TO SOLE · THU APR 9
3.5 miles at S2S
3.5 miles
SOUL TO SOLE · THU APR 2
Ruck Relay Rumble
Intro, Warning Label and Welcome Given WARMUP: Mosey to the back lot for warm up shenanigans: In Cadence of 10: Hillbilly and Imeprial Walkers Cherry :cherries: Pickers and lap around Teams of 4 Assembled THE THANG: I…
SOUL TO SOLE · THU MAR 26
Stairs, step ups, heavy weight carry, broga
WARMUP: load up rucks, sandbags and kettlebells THE THANG: figure out going up and down the stairs at the mathnasium building, one lap, head to amphitheater for a web… with Rucks on: 1 step up each leg, 4 calf raises…
SOUL TO SOLE · THU MAR 19
Backblast! Hike in the Woods
WARMUP: THE THANG: 3 miles in Anne Springs, overhead carries, squats MARY: ANNOUNCEMENTS: COT:
SOUL TO SOLE · THU MAR 12
Backblast! Ownership
WARMUP: THE THANG: 3.25 miles & smiles, Ownership (word of month) MARY: ANNOUNCEMENTS: COT:
SOUL TO SOLE · THU MAR 5
Backblast! Honky Tonk
WARMUP: THE THANG: 3.3 miles with step ups, squats etc MARY: ANNOUNCEMENTS: Trash & One Word Saturday COT: Yes
SOUL TO SOLE · FRI FEB 27
Backblast! Happy Hour
WARMUP: THE THANG: 2.7 miles w squats and calf raises MARY: ANNOUNCEMENTS: yes COT: yes
SOUL TO SOLE · THU FEB 26
Backblast! Miles and smiles with HH
WARMUP: THE THANG: 2.5 miles of Kingsley to 21 and around to sunbelt, behind Panera and back. Three pain stations tops with squats, Lunges, and calf raises with the ruck. In addition to our rucks we Passed a 40 pound…
SOUL TO SOLE · THU FEB 19
Backblast! Old Kingsley, Old Glory
WARMUP: Nope THE THANG: Ruck 3.3 miles with stops at the flag at St. Philip Neri for the pledge and the turnaround point at Fort Mill High School. MARY: no time ANNOUNCEMENTS: always COT: 5th core principle The…
SOUL TO SOLE · THU FEB 12
Backblast! Ruckin for fun
We rucked to the pull-up bars and came back. That is all
SOUL TO SOLE · FRI FEB 6
Backblast! Rucking Miles & Rugby ? Sprints
WARMUP: NA THE THANG: Rucking miles and Rugby Sprints MARY: NA ANNOUNCEMENTS: One Word, Men’s Shelter, Break the Dam and Dam to Dam COT: Yes
SOUL TO SOLE · THU JAN 29
Backblast! Frigid Rucking
THE THANG: Rucked 3.5 min around the Kingsleys ANNOUNCEMENTS: Break the Dam COT:
SOUL TO SOLE · THU JAN 22
Backblast! Sharing Burdens
WARMUP: No warmup THE THANG: Rucking within the Kingsley property while sharing a 40lb dumbbell while you were talking about your burdens. We did (10) reps of low-slow Squats each person while one person was holding the…
SOUL TO SOLE · THU JAN 15
Backblast! Sofrito is here!!!
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…
SOUL TO SOLE · THU JAN 8
Backblast! Ruck walk with pain stations
WARMUP: dis used our "one word!" THE THANG: 3 miles with pain stations MARY: N/A ANNOUNCEMENTS: break the dam. Dam to dam COT: praises and praises
SOUL TO SOLE · DEC 25, 2025
Backblast! Closed Christmas Day
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
SOUL TO SOLE · DEC 18, 2025
Backblast! What is Active Recovery ❤️?
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…
SOUL TO SOLE · DEC 11, 2025
Backblast! Badlands 8 Blocker Rucking Kingsley Loo
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
SOUL TO SOLE · DEC 4, 2025
Backblast! Dozens at S2S
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…