backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
401 backblasts mention “Sofrito”
THE BALLROOM · AUG 5, 2025
Backblast! Have you ever seen the rain ? ?
WARMUP: Classic COP with 5-8 exercises with a mosey THE THANG: Tabada with 25 sec move 12 sec rest 4 rounds of 2 sets 1 merkin 2 big boys 3 SSH 4 flutters 5 burpees 6 leg lifts 7 sumo squats 8 American hammers 9 monkey…
6@6 · AUG 2, 2025
Backblast! some ran, some rucked, some coffee only
WARMUP: grunting, groaning and stretching (respectables mostly) THE THANG: old man rucking, speed rucking, trail running, road running MARY: I asked who had signed up on Gloom Schedule the day before, then proceeded to…
SOUL TO SOLE · JUL 31, 2025
Backblast! I need to take a Clemson
WARMUP: fallen fruit collections THE THANG: walk around Kingsley and chat about Barbie MARY: she wasn’t there today ANNOUNCEMENTS: stuff COT: prayers
SOUL TO SOLE · JUL 24, 2025
Backblast! It has been a while...
Inro and disclaimer. WARMUP: Walk to the circle and did all upper body warm ups rucks off. MNC, Non-discrpt produce pickers, windmills, Hillbilly Walkers, and Imperial Walkers. Rucks on and down the hill and back up…
BLOCK PARTY · JUL 15, 2025
Backblast! 8 blocker at block party
WARMUP: Broga by BOSSmen THE THANG: doing 8 blocker leadership goals exercise. Jog to top of hill and collect writing tools. Box one fill out your Concentrica, box two your 1st F goals for the next 13 weeks. Box 3 fill…
THE YARD · JUL 12, 2025
Backblast! Dad Bod Deluxe
WARMUP: Moroccan nightclub Imperial walker Cherry picker Windmill THE THANG: Bucket of fun - 2 rounds of 11 stations. 45 seconds exercise with 30 seconds rest - Jump rope - Squat jumps - Mountain climbers - American…
SOUL TO SOLE · JUL 10, 2025
Backblast! Walk around Kingsley
WARMUP: THE THANG: Ruck for 3.25 miles MARY: ANNOUNCEMENTS: COT:
COLOSSEUM · JUL 8, 2025
Backblast! Welcome back to the 90s
WARMUP: SSH while we gathered everyone to get the party started. Then took off for a short mosey over to the flags. Windmills, cherry pickers, low slow squats, merkins. Then ran to the back of the school. THE THANG: we…
TRAINING GROUND · JUL 6, 2025
Backblast! Guardrails - Building the walls togethe
WARMUP: - Plank to DD, Sunrise stretch calf’s - 20 Side Straddle Hops THE THANG: - Move to Dave Gibson Blvd, Convo then shuffle/run to circle - Build the foundation - alternating lunge lateral twist Indian run style, 6…
SOUL TO SOLE · JUL 3, 2025
Backblast! Swole Chicken with a Side of Mary
Swole Chicken with a Side of Mary WARMUP: Ruck to lot behind Starbucks - SSH - CASBAH #2’s - CHERRY PICKERS THE THANG: - Ruck to the stairs up and down to the hotel for Irkins. - Ruck back to the amphitheater. More…
FLIGHT PLAN · JUN 30, 2025
Backblast! Drew / Davis route swap
WARMUP: None THE THANG: 160 to Sutton Sutton to Sutton Place Right on Drew or Davis (who knows), third right Right on Harvester Back to front of Sutton Place and back to COT. MARY: ANNOUNCEMENTS: COT:
SOUL TO SOLE · JUN 26, 2025
Backblast! Webb’s…. And Webb’s
Rucked the loop around Kingsley. At my discretion we’d stop and do a Webb. Jack Webb # 1 HR Merkins and OH Claps Jack Webb #2 Knee Tar-ja’s and calf raises Jack Webb #3 BBS and Flutters With Press. Pretty much got it…
6@6 · JUN 21, 2025
Backblast! When we are dancing tip to tip !
WARMUP: None. We stretched THE THANG: Two Routes Provided = Trails and Road Ruckers Rucked. Sydney Swam MARY: She was missed ANNOUNCEMENTS: Bethel, Convergence 4th of July, Fort Mill Care center lawn, Newsletter, Trout…
SOUL TO SOLE · JUN 19, 2025
Backblast! Waldo where are you?
WARMUP: None ! Got out of the car running to catch up. THE THANG: Ruck to ao-the-coachs-box, show some grit and hall ass back to COT! MARY: She was creepy, saw some dying Cicada movements ANNOUNCEMENTS: The Barry, 4th…
FLIGHT PLAN · JUN 16, 2025
Backblast! Standard Route
Flight Plan: Standard Route: Market down to Sutton, Sutton up to 160, 160 back to Market. One loop is about 1.5mi. Some did trails and some rucked. COT
SOUL TO SOLE · JUN 12, 2025
Backblast! 1 mile and no smiles
WARMUP: WINDMILLS/IW/HW/PICKERS/PLANK STRETCHING THE THANG: The Thang – Stairway Grinder: 6 Rounds – Ruck on for this half Ruck to top of Amphitheater and then back down At the bottom of each round, perform cumulative…
BLOCK PARTY · JUN 10, 2025
Backblast! Hot dogs and toenails sport junction fi
WARMUP: tickle THE THANG: 5 burpees, 10, merkins, 15 squats, 20 SSH, 25 LBC’s in each corner of parking lot at top of Massey with running in between. A few warmup stuff and hill running thrown in as well. MARY: she’s…
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…
FLIGHT PLAN · MAY 26, 2025
Backblast! Flight was planned
Memorial Day ruck fest with a few Yoggers.
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…
CLYDESDALES · MAY 21, 2025
Backblast! No rain but sure felt like rain
WARMUP: None THE THANG: Munn to Harris to Ardrey to 160, down Jackson to Harris back to COT MARY: ANNOUNCEMENTS: COT:
FLIGHT PLAN · MAY 19, 2025
Backblast! Construction-free Jogs
WARMUP: Disclaimed - then off THE THANG: Richard’s crossing to front street to Berkshire circling as many times as selected then returning the way pax went out. MARY: Nope - open to all men. She was not there…
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…
KITCHEN SINK · MAY 14, 2025
Backblast! Do You Suffer in Silence?
WARMUP: - Moroccan Night clubs - Low slow squats - Imperial blocker Gear up and head to amphitheater. Partner workout. All gear needs to get to the top of the amphitheater. Only one partner can carry at a time…