backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
214 backblasts mention “McHale”
TRAINING GROUND · SUN JUN 21
Walking around the park
WARMUP: THE THANG: 3.5 miles loop going around the school, Walmart, and Hubert Graham. MARY: ANNOUNCEMENTS: COT:
SOUL TO SOLE · THU JUN 18
Trail Snails
Rucked thru Kingsley to Springs and back ANNOUNCEMENTS: Read your newsletter COT
THE BALLROOM · TUE JUN 16
Room for Balls
The Thang: A little warm up and a jog to the track where some sort of Baxter Pineapple thing was going on. There were men, women, and children all exercising together… sketchy if you ask me… but then again, you didn't…
TRAINING GROUND · MON JUN 15
TBD Walmart
WARMUP: THE THANG: >3 miles past Walmart MARY: ANNOUNCEMENTS: COT:
SOUL TO SOLE · THU JUN 11
Super Mario -Flower Cup
WARMUP: no THE THANG: meandered the streets and parking lots of Kingsley. ~3.1miles MARY: where? ANNOUNCEMENTS: it’s summertime. Get out and post. Lean in to 2F and 3F. Lawn care @ Ft Mill Care Center COT: prayers for…
FLIGHT PLAN · MON JUN 8
Flight Plan Folly
18 for a muggy am of Ruckers and Runners. Rewarded with a nice sunrise. YHC failed at the recording duties.
6@6 · SAT JUN 6
Still running
WARMUP: stretching and grunting THE THANG: Alabama MARY: coffee & one word ANNOUNCEMENTS: trash pick up COT: @ coffee
SLOW BURN · FRI JUN 5
Some of you need a Draw Four!
It’s time for a round of Uno! Play your cards and do the exercises as follows: Blue - Merkins Green - LBC Yellow - Squats Red - lunges Skip - Run +2 - pick 2 exercises, 2 reps +4 - 4 reps all 4 exercise Reverse - Repeat…
DAWN PATROL · TUE JUN 2
A Modified Miracle Mile Maelstrom of Muscular Misery
WARMUP: we don't need no stinkin warmup THE THANG: This workout is based on the Miracle Mile routine. Base exercises at each station: Big Boys Merkins Burpees Monkey Humpers 1st station - amphitheater - 1 rep each 2nd…
TRAINING GROUND · SUN MAY 31
Regular Ol' Rucking
WARMUP: The disclaimer was our warmup THE THANG: We rucked at a moderate pace to the top of Hubert Graham and Tega Cay Drive and went back down. MARY: She was not in today. ANNOUNCEMENTS: Bethel, Golf Event, CRI hygiene…
SOUL TO SOLE · SUN MAY 31
Soul to Sole
Loop around Kingsley into old Kingsley. Around the church and back for 3.6mi
6@6 · SAT MAY 30
The Journey of Getting Better
Disclaimer Shared ! Routes and Buddy System Encouraged WARMUP: 10 Min Stroll to Desired Starting Point THE THANG: Go get 4-9 miles worth of journey and share with your partners MARY: Was never found, Smoke :dash…
CLYDESDALES · WED MAY 27
No Rain at the Moment
WARMUP: Maybe THE THANG: out and back - Munn to Harris to Sam Smith. 4 miles with plenty of Ruck options MARY: None ANNOUNCEMENTS: Trash Pick up/ Bethel Men’s/ Christmas party COT: Prayers and Praises from each pax (…
DAWN PATROL · TUE MAY 26
Why?
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
SOUL TO SOLE · THU MAY 21
Miles and Smiles
WARMUP: mumblechatter THE THANG: miles and smiles MARY: ANNOUNCEMENTS: HAPPY BDAY Barkley COT:
TRAINING GROUND · SUN MAY 17
Miles & Smiles
WARMUP: THE THANG: Brayden HOA and Kuester MARY: ANNOUNCEMENTS: COT:
SOUL TO SOLE · THU MAY 14
McHale Random Route
WARMUP: Arm Circles THE THANG: 3.3 mile loops Kingsley MARY: Nope ANNOUNCEMENTS: COT:
DAWN PATROL · TUE MAY 12
Popular bear crawl
WARMUP: each pax ran a couple of circles around the group THE THANG: we toured the park with various annoying exercises, including sprints, jogging. Indian runs. Butt hole Indian bear crawls, uphill lunges, run around…
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…
DAWN PATROL · TUE MAY 5
Blocks, Coffee, and Sandwiches
WARMUP: Windmill Moroccan Side Lunge Mtn Climber Downdog Updog THE THANG: 4 rounds of 4 exercises repeated at 4 corners. Reps increase at each corner: 5/10/15/20 Round 1 Merkins Jump Squats Crunches Side Straddle Hops…
TRAINING GROUND · SUN MAY 3
Miles and smiles
WARMUP: THE THANG: walkabout MARY: ANNOUNCEMENTS: COT:
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…
CURRAHEE · TUE APR 28
A Good Rucking
WARMUP: There was none THE THANG: - Merkins - 12 - Swings - 22 - Get Ups - 5 (side) - Man Makers - 12 - Overhead Presses -12 - Squats - 22 - Thrusters - 12 - Curls - 22 - Back Rows - 12 - Split Squats - 22 (Total) MARY…
FLIGHT PLAN · MON APR 27
Visited Brayed neighbors
We had a few runners visit the Brayden neighborhood. And we had a good ruck club this morning. Prayers up for marriages, Short Sale recovery, and our kids and their various accomplishments and challenges.