backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
214 backblasts mention “McHale”
6@6 · MON AUG 31
The Velocity Vanguard Run
WARMUP: admiring my handy work on the new base for the flag THE THANG: after oooo-ing and awww-ing for quite some time, we ran MARY: did not give a rats tail about my handy work ANNOUNCEMENTS: 6@6 has a new spot to put…
CLYDESDALES · WED AUG 26
Kingsley Loop by Hominy
I rucked. Others ran. Around Kingsley and back.
Q SOURCE · WED AUG 26
Q3.8 Candor
1. Truth is necessary for good leadership. 2. Candor requires courage. 3. Candor must be two-way. 4. Candor builds trust. 5. Candor is different from criticism.
ALCATRAZ · SAT AUG 22
Trip to the golf course
Cars in the parking lot when I arrived. Some of the Pax had launched early to record some miles. Bootcampers began with some dynamic stretching before we strolled down the path to the golf club. Several stops with…
SOUL TO SOLE · THU AUG 20
Sprockets back
WARMUP: Orange Theory w Shield THE THANG: loops around Kingsley MARY: Plank ANNOUNCEMENTS: yes COT: yes
CLYDESDALES · WED AUG 19
Bojangles Loop
WARMUP: None THE THANG: 4 mile loop down to Bojangles and back to Bob Jones Stadium MARY: ANNOUNCEMENTS: Fort Mill Lawn Care service opportunities COT: Closed in prayer
Q SOURCE · WED AUG 19
Q3.7 Exhortation
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
FLIGHT PLAN · MON AUG 17
Welcome Baby Owen!
WARMUP: oyo THE THANG: Harvest pointe Market street Cross Sutton to Founders st Straight onto Settler heights dr Straight onto Stratford run dr Cross new gray rock to Harvest pointe Down to the end and back 4mi MARY: no…
6@6 · SAT AUG 15
@6@6officialtherealthisone
WARMUP: guessing who was getting extra credit THE THANG: running mostly MARY: various shenanigans and rounding off runs ANNOUNCEMENTS: heart walk thing, talk to Sasquatch, everybody will be there COT: coffee at Panera…
SOUL TO SOLE · THU AUG 13
McHale is still blooming
WARMUP: waited for Sofrito THE THANG: 2 1/2 miles long Kingsley loop with pain stations MARY: Plank ANNOUNCEMENTS: Yes COT: Yes
CLYDESDALES · WED AUG 12
2x Kingsley
WARMUP: OYO THE THANG: old and new Kingsley, with side pieces to add up to 4.6 MARY: no ANNOUNCEMENTS: yes COT: yes
Q SOURCE · WED AUG 12
Q3.6 Persuasion
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
FLIGHT PLAN · MON AUG 10
Fellowship Route
WARMUP: THE THANG: Earth Fare and Back MARY: ANNOUNCEMENTS: Newsletter COT: Family, health and seeking God
SOUL TO SOLE · THU AUG 6
McHale 3.3 Kingsley Loops No Grass
WARMUP: THE THANG: 3.3 miles. 2 Loops in Kingsley MARY: ANNOUNCEMENTS: Bethel, Bus, Care Center COT: Schools, Marriages & Minds
HANGING WITH STANG · THU AUG 6
Flesh vs Spiritual, Intake
WARMUP: Prayer THE THANG: Flesh vs Spiritual- we are innately pushed/pulled in one of these directions. Review your daily intake and observe where fleshly desires exceed your spiritual intake. The flesh desires are easy…
Q SOURCE · WED AUG 5
Q3.5-Articulation
Link to text: https://f3nation.com/articulation The Q Source Statement: “Articulation is the second of the four Leadership Skills. It is the act of describing Vision to others so they can understand it.” The 3 Core…
CLYDESDALES · WED AUG 5
Can’t outrun being anxious!!!
Omitted! All Veteran PAX WARMUP: shared route, some pre stretched others pre walked THE THANG: Right on Munn Left on Old Kingsley Cross Hwy 160 Left on Sun Belt Drive Lap around lot perimeter Out on Wamsutta to Hwy 21…
FLIGHT PLAN · MON AUG 3
Assassin is AWESOME -Willowbrook loop
WARMUP: THE THANG: Run to willowbrook neighborhood. Loop the hood and back down 6th and head toward oak ridge elementary. Stop for a quick prayer for the start of school and back to COT. MARY: ANNOUNCEMENTS: COT:
CLYDESDALES · MON AUG 3
We ran
We ran
ALCATRAZ · SAT AUG 1
Split Q
WARMUP: Run with butt kickers, high knees, toy soldiers and karaoke. Circle up- windmill, hill billys, imperial walkers, toe touch, produce picker, Merlin, Peter Parker, Parker Peter, runners lunge, crow. THE THANG…
SOUL TO SOLE · THU JUL 30
7 Dwarfs Head To The Woods
WARMUP: THE THANG: Took the pax to the woods to lose our minds and find our Sole To Soul. We did 10 curls at horse barns. MARY: ANNOUNCEMENTS: COT:
SOUL TO SOLE · THU JUL 30
Trails with Stang
WARMUP: THE THANG: 3 miles trails MARY: ANNOUNCEMENTS: COT:
CLYDESDALES · WED JUL 29
Rolling Hills
WARMUP: THE THANG: run over to Masons Bend down through Harris, 2 miles out, 2 miles back MARY: ANNOUNCEMENTS: COT:
Q SOURCE · WED JUL 29
Vision (Q3.4)
The difference between sight and vision is sight sees what’s in front of you while vision sees where you’re headed. Vision is the ability to see what ought to be done and communicate it in a way that motivates action…