backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
401 backblasts mention “Sofrito”
FLIGHT PLAN · MAY 12, 2025
Backblast! A little rain never hurts..
WARMUP: route discussion THE THANG: run the route MARY: return to starting point ANNOUNCEMENTS: Canoli run, Read newsletter COT: Announcements and Prayers
SOUL TO SOLE · MAY 8, 2025
Backblast! Rosie’s little stroll
WARMUP: We don’t need no warm up THE THANG: Ruck to Walter Elisha MARY: Stretches in front of an unsuspecting bystander ANNOUNCEMENTS: Cannoli run, tortoise and hate, COT:
KITCHEN SINK · MAY 7, 2025
Backblast! The CLAP - Inspired by Metro
For the month of May, Farmer's Only has deemed the Kitchen Sink as a next-level kick in the junk. I had the honor of warming everyone up to the idea of what will occur this month. We do a lot of pushing exercises…
FLIGHT PLAN · MAY 5, 2025
Backblast! Harvest Point or bust
WARMUP: None THE THANG: Run to River District and come back before 6:00 MARY: ANNOUNCEMENTS: Trash pickup, Cannoli run COT: Prayers for parents health, dealing with teenagers
SOUL TO SOLE · MAY 1, 2025
Backblast! Big 5-0
Move everyone and everything to back corner of panera lot. Warm-up was run one lap slick, ruck one lap, ruck one lap with sandbags. Then 5 rounds of 10 merkins w/ruck, 10 overhead presses, and 10 swings. Ruck a lap with…
SOUL TO SOLE · APR 24, 2025
Backblast! Death by 18 wheeler
WARMUP: nope THE THANG: every 10 min do 20 squats and calve raises. Rucked to coaches box and picked up rainmaker and headed back to COT. MARY: nope ANNOUNCEMENTS: read newsletter COT: trash pickup, AMRAP for Autism…
KITCHEN SINK · APR 23, 2025
Backblast! Sandlot Stations ?
Disclaimer Shared and Injuries reported WARMUP: All x 10 Windmills Cherry :cherries: Pickers Hillbillies Walkers Imperial Walkers Mosey around lot THE THANG: Circuit Training composed of 3 Rounds with 8 Stations and 3…
6@6 · APR 19, 2025
Backblast! Loopy Loop
Kingsley loop
SOUL TO SOLE · APR 17, 2025
Backblast! Part Deaux Sole To Soul Trails
WARMUP: Yerp THE THANG: 9 merry men rucked to the woods and spent some time in the rocky rooty trails to strengthen their ankles and feet. MARY: ANNOUNCEMENTS: Cannoli Run COT: Prayers For Cornerstone Moms Healing and…
SOUL TO SOLE · APR 10, 2025
Backblast! Trails Are Free Therapy
WARMUP: Yerp THE THANG: 8 men joined me for a stroll into the woods at Springs. We did 10 reps of each exercise adding one every time we stopped. They were Sumo Squats, Curls, Upright Rows and Over head press. MARY…
THE BALLROOM · APR 8, 2025
Backblast! Meaning of Tigers chasing us in our dre
Disclaimer shared and meeting called to order. Agenda approved and new business discussed. Is Dunkin Donuts a reputable AO WARMUP: Slow jogging to the track! 10 reps each Moroccan Night Clubs Cherry Pickers Wind :dash…
SOUL TO SOLE · APR 3, 2025
Backblast! The Legs Feed The Wolf
WARMUP: Side Straddle Hop, Flutter Kicks THE THANG: 3.4 mile ruck with pain stations MARY: ANNOUNCEMENTS: Fastest 5k, Bethel Mens Shelter COT:
FLIGHT PLAN · MAR 31, 2025
Backblast! Run to the River 4 miles
WARMUP: nope THE THANG: Ran to the river through Baxter MARY: a few afterwards did some additional work ANNOUNCEMENTS: COT: prayers for Families and our thoughts
THE YARD · MAR 29, 2025
Backblast! Moderate My A$$ Kickin April
WARMUP: SSH, Imperial Walkers, Windmill, Moroccan NC, and Strawberry Pickers. THE THANG: Phase 1: Cheese shredder 2 Rounds Phase 2: 4 Corners of Doom: 1st Corner: Peter Parkers and Lunges 2nd Corner: Shoulder Taps and…
SOUL TO SOLE · MAR 27, 2025
Backblast! Heavy Burden’s
WARMUP: Moroccan Night Clubs, Cherry Pickers THE THANG: 2.5 mile Ruck around Kingsley starting w/stairs at the Edward Jones building and shared heavy burdens throughout (i.e. 70 lbs, and 60 lbs sandbags). Plus 200 sumo…
SNAKE PIT · MAR 25, 2025
Backblast! Simplicity in Circuits
Shared and Provided WARMUP: + Moroccan Night Clubs + Imperial Walkers + Hillbilly Walkers + Wind Mills THE THANG: 5 Circuits w/60 sec rest Kettlebell Swing x 15 Goblet Squats x 10 Right Hand bend over rows x 8 Left Hand…
SOUL TO SOLE · MAR 20, 2025
Backblast! A Scout is always loyal
Disclaimer Given and headlamps checked WARMUP: Single File Formation to light at Hwy 160 THE THANG: 3ish Mile ruck around the property of the Coach’s Box where Suplex is king. Stopped a couple of times for 10 reps of…
SOUL TO SOLE · MAR 13, 2025
Backblast! The Forts Sidewalk Inspection
Disclaimer, Refund and Warranty Policies Shared WARMUP: Slow Mosey to Light at Hwy 160 THE THANG: Rock (Ruck) Step and Double time to the Infamous Mill Stone of the Fort and Back to COT. Counted the headlamps of the…
THE YARD · MAR 8, 2025
Backblast! Finding Geometrical Objects at the Yard
Disclaimer Given WARMUP: x10 = WindMills, Pineapple Pickers, Hillbillies Walker, Imperial Walker THE THANG: 12 Stations for Geometric Circuit, 12 Reps at each Station, Followed by a lap around the track! Rinse and…
BLOCK PARTY · MAR 4, 2025
Backblast! DORA in the Parks
8 started their day off strong with a chilly Dora in the Parks at Block Party. Here’s what we did: Warm Up - 10 SSHs (IC) - 10 Seal Claps (IC) - 10 Imperial Walkers (IC) - 10 Windmills (IC) The Thang Mosey to Millstone…
SOUL TO SOLE · FEB 27, 2025
Backblast! Back last! Rucking VQ with GAME!
WARMUP: SSH and the Kasbah #2s THE THANG: 12 was the rep count for all work to honor LEOs including my nephew. Ruck over to railing facing the lake and some hopping merkins until we got to the stairs. Up the stairs and…
SOUL TO SOLE · FEB 13, 2025
Backblast! Singing in the Rain ?️
WARMUP: Get out of our cars as it was freezing rain and lightning out. THE THANG: Ruck up and hit Kingsley loops for 2.71mi with about 6 stops for squats and lunges MARY: N/A ANNOUNCEMENTS: Yeager and Christmas Party…
BUSHWOOD · FEB 12, 2025
Backblast! 3 Soggy Amigos
Disclaimer Reviewed, Second and Approved WARMUP: Mosey to the Ticket Stand In sets of 10 & 12 Reps Moroccan Night Clubs Cherry Pickers Wind Mills Hillbilly Walkers Imperial Walkers THE THANG: 4 Sets of 12 Movements for…
6@6 · FEB 8, 2025
Backblast! Enter a workout title ... " .... "
WARMUP: no THE THANG: running MARY: there is no one here by that name ANNOUNCEMENTS: yes COT: yes