backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
401 backblasts mention “Sofrito”
SOUL TO SOLE · OCT 31, 2024
Backblast! 3 Trick O Treaters and No Tricks
Disclaimer provided and mosey commenced. WARMUP: Constituted of a stroll behind Panera THE THANG: 7 Pain Stations with 7 Reps each. - Ruck Squats - Flutter Kicks with Ruck Press - LBC’s with Ruck - Up and Over 60lb…
SLOW BURN · OCT 18, 2024
Backblast! Halloween is near
WARMUP: COP - mosey past F45 to parking lot left of complex Various exercises I/C Low slow squats Seal jacks Side straddle hops Merkins Planks Shoulder press holding people’s chair Imperial walkers Hillbilly walkers THE…
BLOCK PARTY · OCT 15, 2024
Backblast! St Paul’s Yoga club
WARMUP: mosey to veterinarian parking lot… SSH, MNC, ISQW, CP THE THANG: mosey to intersection of Spring Street and W-Leroy, sprint W Leroy to Pine Street. Heading up Pine Street, at each intersection (5 total), add 5…
VARSITY · OCT 11, 2024
Backblast! Full Metal Jacket
WARMUP: Parking lot mosey to Stop sign 20 SSH, 10 Windmill. Continue mosey to COT 10 Imperial Walker, 10 Hillbilly Walker, Plank, Honeymooner, Downward Dog. THE THANG: Mosey to Cindy, rifle carry her to SCES bus loop…
SOUL TO SOLE · OCT 10, 2024
Backblast! Milton’s miles
Did a little broga to kick things off. Shared 1Cor. 6:18 Flee immorality... Headed to coaches box to harass the Pax. Had to circle back for Destiny cause of his walk and talk chew gum coordination :joy:. Went around…
THE FORT · SEP 28, 2024
Backblast! Fort 12 Year Anniversary
THE THANG: Liberty led boot camp, 3D led Kettlebell and Time Machine led run MARY: Dark Helmet rambled about cadence and people not keeping up with the rhythm of his glorious mane ANNOUNCEMENTS: NASA presented the…
SOUL TO SOLE · SEP 26, 2024
Backblast! Joyful Ruck !
WARMUP: THE THANG: 1 for a ruck to check on the boys of the coach’s box. 3.22 miles MARY: ANNOUNCEMENTS: read your news letter COT: Stays in COT
CLYDESDALES · SEP 25, 2024
Backblast! Clyde’s Run
WARMUP: None THE THANG: Roads and Trails MARY: ANNOUNCEMENTS: COT: closed with Lords Prayer
6@6 · SEP 21, 2024
Backblast! Do you remember? the 21st day, Septembe
WARMUP: redbull THE THANG: running MARY: had a little lamb ANNOUNCEMENTS: yes COT: yes
SOUL TO SOLE · SEP 19, 2024
Backblast! IPAX recovery?
Some sore ironpax guys and some ready to take it on tomorrow. WARMUP: 10ssh ic with rucks on .... first bad choice of the day out of the way at least THE THANG: rucked around kingsley area with stops every 1/4 mile for…
CLYDESDALES · SEP 18, 2024
Backblast! Reverse Amabala
WARMUP: None THE THANG: Bank > RT160 > Skipper St > RT on Still Ave > LT on Old Nation Rd > RT on RT160 > back to Bank (COT) MARY: ANNOUNCEMENTS: Sundae Ruck this Saturday , Leader of the Links is looking for sponsors…
BLOCK PARTY · SEP 17, 2024
Backblast! Pole Dancing
WARMUP: Windmills, Imperial Walkers, Hillbilly Walkers THE THANG: Thang 1—Run to the WEP playground area. The intention was to do three pull-ups, but due to wet and slippery conditions, we did a small partner workout…
SOUL TO SOLE · SEP 12, 2024
Backblast! Pull Up Ruck
WARMUP: None THE THANG: Rucked from Kingsley down to the 9th-grade wing at FMHS , did pull-ups, and rucked back to COT. MARY: ANNOUNCEMENTS: COT:
KITCHEN SINK · SEP 11, 2024
Backblast! 2024.37 Kitchen Sink
WARMUP: Move wights into place... THE THANG: 9/11 Memorial workout simulating 110 + roof (111) stair climb with sandbags and a parking lot with 37 spaces (37*3==11). Split PAX into two teams for North and South Tower…
6@6 · SEP 7, 2024
Backblast! 16 minute miles
Disclaimer and routes provided WARMUP: None THE THANG: All paces of jogging :running: Started after the whistle Hwy 160 to Spratt to Harris to Munn and back to COT at some point. Some got 4ish and some got 8ish, and…
SOUL TO SOLE · SEP 5, 2024
Backblast! S2S
Ruck around Kingsley
RING OF FIRE · SEP 4, 2024
Backblast! I cant hear you??? Decibel to the Rescu
WARMUP: Did lap around the track Did some warm up COP Then mosey to sugar creek THE THANG: Burpees merkins squats in between bear crawl crab walks and crawl bears Mosey to playground Dora with 50, 100, 150 MARY: One…
SWEEP THE LEG · SEP 2, 2024
Backblast! Hills, hills, hills
WARMUP: no THE THANG: 10 Mike Tyson’s in bank parking lot, 10 bombjacks in elementary school parking lot. 3 burpees every time you pass through the gate on Dave Gibson MARY: ANNOUNCEMENTS: iron pax, ft mill care center…
BLOCK PARTY · AUG 27, 2024
Backblast! Goat Track
WARMUP: - SSH x30 - Merkins x10 - Peter Parkers x10 - Windmills x10 THE THANG: Ran to Fort Mill Golf Club which has apparently moved to Augusta National status because we were turned away by the guy pulling the carts…
SOUL TO SOLE · AUG 22, 2024
Backblast! Leading the Way
Weather was fantastic at 59 degrees and YHC was excited for my VQ at Soul to Sole. Based on a recommendation from Maximus, YHC read the Comfort Crisis and became a follower of Michael Easter who is big believer in the…
RING OF FIRE · AUG 21, 2024
Backblast! Cha-Ching's Legacy
So, https://f3thefort.com/2020/01/17/black-diamond-at-the-one-word-convergence/, because they guy would lay ridiculous beatdowns. And there's just no need to reinvent the wheel. It's already round and works really well…
AUG 19, 2024
Backblast! Tellier & Griff- We Get To
YHC substituted Q'd and put this together so that we could honor a few of our fallen, remember that we get to and have a little IronPax prep. WARMUP: 10 SSH, 5 Windmills, 10 Moroccan NC's THE THANG: First was for…
THE YARD · AUG 17, 2024
Backblast! Spicy Prep Work for the Tortoise&Hare
WARMUP: Salutations and Disclaimer was shared. Mosey on to the back lock for some warm up movements: 10 Reps Each all done in Cadence Morrocan Night Clubs Over Head Claps Wind Mills Cherry Pickers (aka produce pickers)…
SOUL TO SOLE · AUG 15, 2024
Backblast! Miles and Merkins
WARMUP: none THE THANG: 3.4 miles with two sets of 25 merkins MARY: ANNOUNCEMENTS: golf tournament Oct 28th. Need donations for prizes or donations of prizes COT: prayers for my M’s surgery