backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
317 backblasts mention “Rolloff”
MINNOW POND · THU OCT 29
Tour of FM and 44 Reps
Birthday Week Q #4. WARMUP: Pledge of Allegiance and Directions-ish THE THANG: Run for 5 minutes-ish then do 11 Squats, SSH, Hammers and calf raises all ways. Main St --> Springs St --> Summersby -->Unity St -->Hill St…
CLYDESDALES · WED OCT 21
Figure 8's With Horses
WARMUP: Nope THE THANG: 2 "instructions" 1. The route: Attempt to run figure-8's through new/old Kingsley 2. Interval-style running which means .25mi quicker run and .25 just slower than normal run. Do this the entire…
SEABISCUIT · TUE OCT 20
Balmy 40 degrees at liftoff
WARMUP: Sat in warm cars until launch THE THANG: Mosey through the neighborhood over to Catawba for a lap around the high school then head down White street to Peacan ridge, down and back. Extra jug handle loop at…
MINNOW POND · FRI OCT 16
I felt like running
WARMUP: pledge THE THANG: ran a lot, some pain stations throughout at humble cup, American legion, church of God were we did merkins, squats, big boys and a few of us did bear crawls MARY: flutters, hammers…
SLOW BURN · FRI OCT 16
Dora & Mosey
WARMUP: BACKBLAST: NO SHORTCUTS, JUST WORK Warm-Up – Mosey to Lowe’s - Mosey to Lowe’s and circle up - 20 Side Straddle Hops - 10 Imperial Walkers - 10 Hillbilly Walkers - 10 Cherry Pickers DORA – Partner Workout - 100…
FLIGHT PLAN · MON OCT 12
Harvest Pointe Hill
WARMUP: Mumblechatter THE THANG: Out and Back - Harvest Pointe MARY: no ANNOUNCEMENTS: yes COT: prayers and praises
CLYDESDALES · WED OCT 7
Bojangles
WARMUP: no THE THANG: run to Bojangles and back MARY: ANNOUNCEMENTS: newsletter and trash pickup COT: yes
SEABISCUIT · TUE OCT 6
Small loops , bigs speeds
WARMUP: THE THANG: laps around 7/11 and blue, one lap on one lap off, rinse repeat MARY: ANNOUNCEMENTS: COT:
FLIGHT PLAN · MON OCT 5
Morris Hunting
WARMUP: frowned upon at this AO THE THANG: head down Market until it changes names, keep going, turn right on Gardenia, turn right on Morris Hunt, hit the cul-du-sac and come back MARY: did a little yoga up till 0600…
6@6 · SUN OCT 4
Humid Oct morning
WARMUP: 100 humidity THE THANG: 3 mile loop past Print shop, Ft mill church of God, and reverse Alabama MARY: nope ANNOUNCEMENTS: COT: prayers and praises.
MINNOW POND · THU OCT 1
Skipper zipper
THE THANG: Zipper route starting at Elliott St. 10 merkins and 10 jump squats at the end of every street. 5 burpees each time the pax cross Springs St. Pax logged 3.5-4.5 miles.
6@6 · SAT SEP 26
Running with scissors
WARMUP: yes THE THANG: running MARY: no ANNOUNCEMENTS: yes COT: yes
MINNOW POND · THU SEP 24
Small Crowd at Minnow Pond
We had 6 BC, 3 Runners, I Rucker at Minnow Pond this morning. The rain kept some of the regulars at home. I switched my plans last minute due to the small numbers. Pledge and we were off to the Pharmacy for some warm-up…
CLYDESDALES · WED SEP 23
Some Running/rucking
WARMUP: THE THANG: big 4 mile loop around some unnamed roads MARY: ANNOUNCEMENTS: Bethel Men’s Shelter next Thur. TACO Thursday! COT: happy birthday soup-to-nuts son turning 5 today! Prayers for all of our marriages…
SEABISCUIT · TUE SEP 22
We all made it back
WARMUP: a few of us had 3 ish miles of pre-run fun to warm up, the rest of us showed up as warm as we were prepared to get THE THANG: left the parking lot and cut through the dominion bridge neighborhood - taking the…
6@6 · MON SEP 21
Running in the Dark
WARMUP: some THE THANG: some did some, some did double digits MARY: some ANNOUNCEMENTS: some COT: yes
FLIGHT PLAN · MON SEP 21
MCHale’s 4 miler
WARMUP: OYO THE THANG: Harvest pointe Market street Cross Sutton to Founders st Straight onto Settler heights dr Straight onto Stratford run dr Cross new gray rock to Harvest pointe Down to the end and back 4mi MARY: no…
MINNOW POND · THU SEP 10
Pre-BRR Squatch Beatdown
WARMUP: run to Print Shop THE THANG: 5 pull-ups, 5 toes to bar, 5 dips Run to church Partner wheelbarrow 20yds, flapjack Run, turn left, run turn left down stairs to other church Partner push 20yds, flapjack Run, turn…
TRAINING GROUND · SUN SEP 6
Running at a rucking ao
WARMUP: start running THE THANG: ran back around the school and out towards Walmart(this is where we spotted gecko out after his 21 mile run yesterday) go around Walmart and out Hubert Graham towards Gold Hill, right on…
6@6 · SAT SEP 5
Flight Attendant INSTRUCTOR
WARMUP: very little THE THANG: little a this, little a that MARY: proud, very proud ANNOUNCEMENTS: always COT: always
SLOW BURN · FRI SEP 4
Keep it close
WARMUP: windmills, cherry pickers, planks, down and up dogs, Peter Parker’s, shoulder taps - many in cadence THE THANG: stations were marked in a row of parking spaces. In each was written an exercise. Pax selected a…
SEABISCUIT · TUE SEP 1
Waterside
WARMUP: THE THANG: Ran through Waterside MARY: ANNOUNCEMENTS: COT:
TRAINING GROUND · SUN AUG 30
Winding Down
WARMUP: THE THANG: 160 to Stonecrest, Right @ roundabout on Hubert Graham all the way back to Gold Hill. MARY: ANNOUNCEMENTS: COT:
COLOSSEUM · TUE AUG 25
Why do my Hips Hurt?
WARMUP: Moroccan nightclubs Windmills Cherry pickers Hillbilly walkers THE THANG: The Nolan Richardson Partner workout: Partner 1 starts the exercises while partner 2 nurs 50 yards, does 1 Bobby Hurley, then runs back…