backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
225 backblasts
SOUL TO SOLE · MAY 29, 2025
Backblast! Never skip leg day
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…
SOUL TO SOLE · MAY 22, 2025
Backblast! Dr. Izumi Tabata
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…
SOUL TO SOLE · MAY 15, 2025
Backblast! Kettlebell carry
WARMUP: None THE THANG: wander 3 miles around Kingsley with two kettlebells for the pax to share. We stopped and did 50 Merkins along the way MARY: none ANNOUNCEMENTS: tortoise and hare, murph, read your newsletter COT…
SOUL TO SOLE · MAY 8, 2025
Backblast! Rosie’s little stroll
WARMUP: We don’t need no warm up THE THANG: Ruck to Walter Elisha MARY: Stretches in front of an unsuspecting bystander ANNOUNCEMENTS: Cannoli run, tortoise and hate, COT:
SOUL TO SOLE · MAY 1, 2025
Backblast! Big 5-0
Move everyone and everything to back corner of panera lot. Warm-up was run one lap slick, ruck one lap, ruck one lap with sandbags. Then 5 rounds of 10 merkins w/ruck, 10 overhead presses, and 10 swings. Ruck a lap with…
SOUL TO SOLE · APR 24, 2025
Backblast! Death by 18 wheeler
WARMUP: nope THE THANG: every 10 min do 20 squats and calve raises. Rucked to coaches box and picked up rainmaker and headed back to COT. MARY: nope ANNOUNCEMENTS: read newsletter COT: trash pickup, AMRAP for Autism…
SOUL TO SOLE · APR 17, 2025
Backblast! Part Deaux Sole To Soul Trails
WARMUP: Yerp THE THANG: 9 merry men rucked to the woods and spent some time in the rocky rooty trails to strengthen their ankles and feet. MARY: ANNOUNCEMENTS: Cannoli Run COT: Prayers For Cornerstone Moms Healing and…
SOUL TO SOLE · APR 10, 2025
Backblast! Trails Are Free Therapy
WARMUP: Yerp THE THANG: 8 men joined me for a stroll into the woods at Springs. We did 10 reps of each exercise adding one every time we stopped. They were Sumo Squats, Curls, Upright Rows and Over head press. MARY…
SOUL TO SOLE · APR 3, 2025
Backblast! The Legs Feed The Wolf
WARMUP: Side Straddle Hop, Flutter Kicks THE THANG: 3.4 mile ruck with pain stations MARY: ANNOUNCEMENTS: Fastest 5k, Bethel Mens Shelter COT:
SOUL TO SOLE · MAR 27, 2025
Backblast! Heavy Burden’s
WARMUP: Moroccan Night Clubs, Cherry Pickers THE THANG: 2.5 mile Ruck around Kingsley starting w/stairs at the Edward Jones building and shared heavy burdens throughout (i.e. 70 lbs, and 60 lbs sandbags). Plus 200 sumo…
SOUL TO SOLE · MAR 20, 2025
Backblast! A Scout is always loyal
Disclaimer Given and headlamps checked WARMUP: Single File Formation to light at Hwy 160 THE THANG: 3ish Mile ruck around the property of the Coach’s Box where Suplex is king. Stopped a couple of times for 10 reps of…
SOUL TO SOLE · MAR 13, 2025
Backblast! The Forts Sidewalk Inspection
Disclaimer, Refund and Warranty Policies Shared WARMUP: Slow Mosey to Light at Hwy 160 THE THANG: Rock (Ruck) Step and Double time to the Infamous Mill Stone of the Fort and Back to COT. Counted the headlamps of the…
SOUL TO SOLE · MAR 6, 2025
Backblast! Just some miles and smiles
WARMUP: None of that THE THANG: Just did some walking and talking… Mall Walker style… my watch said 3.35 miles down… MARY: Non of this either ANNOUNCEMENTS: jaeger next week. Convergence at the hive also COT: Did do this
SOUL TO SOLE · FEB 27, 2025
Backblast! Back last! Rucking VQ with GAME!
WARMUP: SSH and the Kasbah #2s THE THANG: 12 was the rep count for all work to honor LEOs including my nephew. Ruck over to railing facing the lake and some hopping merkins until we got to the stairs. Up the stairs and…
SOUL TO SOLE · FEB 20, 2025
Backblast! Rucking with Pain Stations
3 1/2 Kingsley loops Pain stations at the turns of the loop, shuffles at the top and bottom lengths, discussion around jester.
SOUL TO SOLE · FEB 13, 2025
Backblast! Singing in the Rain ?️
WARMUP: Get out of our cars as it was freezing rain and lightning out. THE THANG: Ruck up and hit Kingsley loops for 2.71mi with about 6 stops for squats and lunges MARY: N/A ANNOUNCEMENTS: Yeager and Christmas Party…
SOUL TO SOLE · FEB 6, 2025
Backblast! Rucking with…….thoughts, a Socratic and
WARMUP: Nope - off at 0500 THE THANG: Ruck and insert exercises at different points along the 3 mile route. Merkins with ruck on Calf raises Peter Parker’s Parker Peter’s Incline merkins with Ruck on Squats Lunge walks…
SOUL TO SOLE · JAN 30, 2025
Backblast! Miles and smiles
We walked and talked, held hands and shared deep feelings
SOUL TO SOLE · JAN 23, 2025
Backblast! Back to School
5 brave men beat the fart sack and trekked close four miles. Took a trip back to School to check in at the coaches box. THE THANG: Trek to the School 20 Low Slow Squats 20 Lunges x 2 20 Mountain Climbers Trek back to…
SOUL TO SOLE · JAN 16, 2025
Backblast! Mumbleruck
WARMUP: We couldn't seem to no matter what we did THE THANG: 3.8 mile ruck around Kingsley MARY: OH Press, Flutter Thrust ANNOUNCEMENTS: Bethel, Dam to Damn, Wine Tasting, RYN COT: Always
SOUL TO SOLE · JAN 9, 2025
Backblast! 5K ruck with 5 Strong HIMs
WARMUP: THE THANG: 5K Loops composed of the big and little Kingsley loop with some movement reps in between MARY: None ANNOUNCEMENTS: bethel church, newsletter, dam to bar COT: always stays in COT
SOUL TO SOLE · JAN 2, 2025
Backblast! Rucking for Balance
Paused for the possibility of any late arrivals. Then set off to check on some friends. Rucked towards FMHS and saw a glimpse of the boys at the ao-the-coachs-box ! All the reps were done. Had gekko do a drive by on his…
SOUL TO SOLE · DEC 26, 2024
Backblast! Burden Boxing Day
Just started walking towards Coaches Box and carried a 40 lb coupon while talking about our burdens. We walked a total of 3 miles. ANNOUNCEMENTS: Read your newsletter COT: Prayers and Praises
SOUL TO SOLE · DEC 19, 2024
Backblast! needed recovery
Landed in Charlotte night before around 10pm - super exhausted from Miami work trip but can't pass up opportunity to lead the PAX! We stayed on kingsley campus, winding through the sidewalks and parking lots to get 3ish…