backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
401 backblasts mention “Sofrito”
SOUL TO SOLE · FEB 6, 2025
Backblast! Rucking with…….thoughts, a Socratic and
WARMUP: Nope - off at 0500 THE THANG: Ruck and insert exercises at different points along the 3 mile route. Merkins with ruck on Calf raises Peter Parker’s Parker Peter’s Incline merkins with Ruck on Squats Lunge walks…
BLOCK PARTY · FEB 4, 2025
Backblast! EMOM
WARMUP: SSHx20, Hillbilly Walker x 10, Imperial Walker x 10, Merkin IC x 10, Plank toe touches IC x 5 THE THANG: Ran up the hill Did the following exercises EMOM. - Run down and back up the hill EMOM for 10 min - 15…
SOUL TO SOLE · JAN 30, 2025
Backblast! Miles and smiles
We walked and talked, held hands and shared deep feelings
SOUL TO SOLE · JAN 16, 2025
Backblast! Mumbleruck
WARMUP: We couldn't seem to no matter what we did THE THANG: 3.8 mile ruck around Kingsley MARY: OH Press, Flutter Thrust ANNOUNCEMENTS: Bethel, Dam to Damn, Wine Tasting, RYN COT: Always
CLYDESDALES · JAN 15, 2025
Backblast! When in doubt, Plot-A-Route
Disclaimer Avoided all semi pros out in the gooom WARMUP: 15 Him Counted THE THANG: Cross LP parking lot towards Munn Rd and hang left. All lefts from there at the following intersections: Harris St. , Jackson St, Hwy…
SOUL TO SOLE · JAN 9, 2025
Backblast! 5K ruck with 5 Strong HIMs
WARMUP: THE THANG: 5K Loops composed of the big and little Kingsley loop with some movement reps in between MARY: None ANNOUNCEMENTS: bethel church, newsletter, dam to bar COT: always stays in COT
TRAINING GROUND · JAN 5, 2025
Backblast! Moon walk up Harris Street
11 men attended the weighted stroll this morning. We made our way around town finding a hill at the bottom of Harris. Backwards walk up the hill, trek around WEP and one last look at the downtown XMAS lights
JAN 2, 2025
Backblast! Struggles of the dancing idiot
WARMUP: the central question was posed- if we are excited and enthusiastic about trying to make a vision come into reality. (to better serve a group that we identify with and hope to serve), how do we manage our…
SOUL TO SOLE · JAN 2, 2025
Backblast! Rucking for Balance
Paused for the possibility of any late arrivals. Then set off to check on some friends. Rucked towards FMHS and saw a glimpse of the boys at the ao-the-coachs-box ! All the reps were done. Had gekko do a drive by on his…
TRAINING GROUND · DEC 29, 2024
Backblast! Climbing stairs and walking backwards
WARMUP: THE THANG: brisk walk around Main Street with brief trip up and down stairs. Wandered towards the golf course, then back for some backwards hills at the 4 corners. Almost 3 miles MARY: ANNOUNCEMENTS: COT:
SLOW BURN · DEC 27, 2024
Backblast! Sugar cookie removal
WARMUP: Lap around Lowe's stopping 4 time for various warm up exercises. THE THANG: Split PAX into 2 teams. Each team has a stack of cards on other side of lot with a team exercise and a hold exercise. 1 PAX from each…
SOUL TO SOLE · DEC 19, 2024
Backblast! needed recovery
Landed in Charlotte night before around 10pm - super exhausted from Miami work trip but can't pass up opportunity to lead the PAX! We stayed on kingsley campus, winding through the sidewalks and parking lots to get 3ish…
CLYDESDALES · DEC 11, 2024
Backblast! A run in the rain
WARMUP: mile 1 THE THANG: Munn to Harris to Sam Smith and retrace MARY: nope ANNOUNCEMENTS: Christmas party, CRI run, Acceleration project COT: yes
SOUL TO SOLE · DEC 5, 2024
Backblast! 40% Yinzers
WARMUP: THE THANG: 3.35 miles were taken in around the Kingsley property this windy morning. - Cyclops set the pace. - 3D was War Baby - Dojo was War Daddy MARY: ANNOUNCEMENTS: Bethel Mens Shelter tonight, Christmas…
NOV 26, 2024
Backblast! Jersey
DORA. We did all of them. Merkins squats LBCs etc
SOUL TO SOLE · NOV 21, 2024
Backblast! The 3 Amigos
When are you considered a professional Q? WARMUP: None it was chilly :cold_face: THE THANG: Rucks On and we were off trying to warm up on a chilly morning! Headed towards the Coach’s Box and made a stop at the HWY 21…
NOV 19, 2024
Backblast! Looking for the ? over the ladder ?
Disclaimer provided and salutations WARMUP: In reps of 10, 12, & 15 SSH Wind mills Moroccan night club Imperial Walkers Hillbilly Walkers Cherry Pickers THE THANG: Ladder runs: List of movements in the following rep…
AMERICAN JACKAL · NOV 18, 2024
Backblast! Hybrid Theory
WARMUP: Run lap. Side Straddle Hop Windmill American Hammer Plank, remain in plank put right & then left arm in the air THE THANG: Complete an exercise on the list. Run lap. Repeat. The lap begins with a 10 pace bear…
NOV 14, 2024
Backblast! Don’t worry too much about tomorrow.
WARMUP: laid the topic talking about kids and uncertain future THE THANG: we talked about how much we should worry about uncertain future. We came with the conclusion that we need to have faith that God is in control…
SOUL TO SOLE · NOV 14, 2024
Backblast! Falling Over on the Elbow
WARMUP: imperial squat walkers THE THANG: ruck around, find out. 3.5 miles Stopped for a couple step ups, merkins, Bulgarian split squats Found Dark Helmet at Coach’s Box for his 10 F3 anniversary. Shuffled back…
THE BALLROOM · NOV 12, 2024
Backblast! Lunge around the PKES Campus
Runners hit the track while Booters headed behind the track. WARMUP: SSH, Squats, MNCs, LBCs, Mtn. Climbers THE THANG: Light Pole Bingo. 5 Merkins then lunge walk to next pole & do 10 Bombjacks. Go back to the first…
SOUL TO SOLE · NOV 7, 2024
Backblast! Trails and roads
WARMUP: N/A THE THANG: go towards to Kingsley trail at ASG. Go back out at the horse barn entrance, take 160 back to Kingsley. Make a few stops along the way for squats, lunges, and Al Gores. 3 miles total. MARY…
FLIGHT PLAN · NOV 4, 2024
Backblast! River District Hills
WARMUP: Chat THE THANG: River District Out and Back - 5ish MARY: None ANNOUNCEMENTS: Read Your Newsletter COT: Show To Know
THE YARD · NOV 2, 2024
Backblast! Tabata and Poison
Beautiful morning at the Yard! Warmup was basic format 15 ssh 5 windmills 15 IW 15 HW 15 Mnt climbers 15 Plank Jacks Some stretches First routine Pick your poison First to 100 reps beeper goes off every 2 minutes. When…