backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
214 backblasts mention “McHale”
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
THE FORGE · WED MAR 4
Backblast! Happy half hour
WARMUP: SSH cherry pickers imperials hillbilly’s arm circles merks lap THE THANG: loop 1, leeks dry docks Mike Tyson’s / lap - loop 2 min climbers sounder Taps plank, / lap - loop 3: lbc flutters penguins 11’s - Mike…
TRAINING GROUND · SUN MAR 1
Backblast! Ruck n Roll
Beautiful morning! WARMUP: none THE THANG: 3.7 miles ruck at a nice brisk ranger pace. Down to GHMS, around it, then up the back side onto Dam rd. Then around the back side of the Walmart, then behind the retirement…
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…
TRAINING GROUND · SUN FEB 22
Backblast! Connecting neighborhoods loop
WARMUP: THE THANG: walked down to the school, out by Walmart, went into the neighborhood across the street from Walmart, then connect to the back side of Brayden, came out at 160 back to Earth fare for 3.5 miles loop…
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
TRAINING GROUND · SUN FEB 8
Backblast! Bearded miles
WARMUP: THE THANG: walk to Palmetto apartments and back. One loop around Earthfare MARY: ANNOUNCEMENTS: COT:
6@6 · SAT FEB 7
Backblast! More than 6@6
WARMUP: OYO THE THANG: >6 miles Kingsley to Munn to Harris to Fort Mill back to Jackson to Harris to Munn to Kingsley MARY: Burpees & other stuff OYO ANNOUNCEMENTS: One Word, Men’s Shelter COT:
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:
6@6 · SAT JAN 24
Backblast! Apple fritter
WARMUP: None Announcements: None Mary: None Route was down Munn Rd to Harris St to Corner Donuts (have you tried?) and back. No one brought me anything back from Corner Donuts.
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…
TRAINING GROUND · SUN JAN 18
Backblast! 4 miles before 7am
WARMUP: nope THE THANG: ruck shuffle a 4 mile route MARY: nope ANNOUNCEMENTS: newsletter COT: when busy the first thing we tend to sacrifice is our spiritual growth and personal mental well being. Be aware of this and…
6@6 · SAT JAN 17
Backblast! Forbidden Zone
WARMUP: None THE THANG: we ran to the forbidden zone MARY: ANNOUNCEMENTS: COT:
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…
TRAINING GROUND · SUN JAN 11
Backblast! Training Ground - We Rucked
WARMUP: Negative. THE THANG: We ruck over to, and around, Brayden. This included and backwards ruck up the part of the hill. We then rucked over to the Colosseum and guess what we did on the way out. Oh you know…
6@6 · SAT JAN 10
Backblast! I can see for miles and miles
WARMUP: 2 miles for some, some miles for 2 THE THANG: 6+ miles for some 14+ for some MARY: could not keep up ANNOUNCEMENTS: sign up for Break the Dam COT: Olaf wrapped it up for us Followed by drinks at Replay, 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
TRAINING GROUND · SUN JAN 4
Backblast! Miles and Smiles
WARMUP: stretch legs THE THANG: miles and smiles 3.5 miles MARY: ANNOUNCEMENTS: break the dam COT: praises and prayers
6@6 · SAT JAN 3
Backblast! No rain today
WARMUP: Yup THE THANG: Harris Munn Sam Smith and Sutton. MARY: None ANNOUNCEMENTS: Break the Dam, 8 blocker, Read Newsletter COT: Yes
THU JAN 1
Backblast! 2 at Panera 8 blocker
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
TRAINING GROUND · DEC 28, 2025
Backblast! Rucked to Tega Cay new town center
WARMUP: NA THE THANG: Rucked ~3miles MARY: NA ANNOUNCEMENTS: NA COT: Yeah