backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
110 backblasts mention “Pocahontas”
SEABISCUIT · TUE JUN 9
Swimming Doby’s
Ran Dudley, Red Forest then along Doby’s until sidewalk ends. Some ran further into Oxford and then back.
COCKPIT · MON JUN 8
Drop the Hammer
WARMUP: yea. That’s important THE THANG: pearls on a string to make our way to the FCMS track and field Fast lap but in Bear crawl to the 10 10 merkins Crawl Bear back Burpees in cadence for the 6 Bear crawl to the 20…
COCKPIT · MON JUN 1
Cornered by 7’s
WARMUP: got us motivated with the Motivator, windmills, imperial Walkers and some stretchy things. THE THANG: We moseyed over to another lot and got to it Each round was the same exercise in each corner as listed below…
THE HIVE · FRI MAY 22
Dora the Sore-a
WARMUP: SSH Imperial Walker Hillbilly Walker Moroccan Nightclub Cherry Picker Hamstring Stetch Quad Stretch THE THANG: Dora style: 100 swings 100 curls 100 merkins with a hill run, 150 bent over rows 150 kb squats 150…
MINNOW POND · THU MAY 21
Tour de Fort Mill
WARMUP: Mosey to Pharmacy Parking Lot SSH, Imperial Walkers, Hillbilly Walkers, Windmills THE THANG: Reverse Alabama Stops along the way... 20 Reverse Lunges 7 Burpees 15 Big Boys Down to Harris St Park. Indian Run up…
THE HIVE · FRI MAY 15
Smokin Kettlebell Beatdown
Warm-Up: SSH – 20 IC Windmills – 10 IC Moroccan Night Clubs – 15 IC Imperial Walkers- 20 IC Mosey around parking lot The Thang: 1. Ladder Start at 5 reps, add +5 each round until 20, then work back down. Exercises: KB…
MINNOW POND · THU MAY 14
7-14-21 M&M’s
WARMUP: The Pledge of Allegiance THE THANG: Mosey to corner of Pine and Leroy. A repeating ladder at each intersection, 7 diamonds at first intersection, back to bottom of ladder for 5 squats, 14 Regular Merkins at 2nd…
COCKPIT · WED MAY 13
5/6/26
WARMUP: SSH Imperial Walkers Hilbilly Walkers Cherry Pickers THE THANG: Heavy leg and abs day! Pick a leg exercise from bucket, 22 reps Pick an ab exercise from bucket, 22 reps After count of 22 and 22, run a lap around…
COCKPIT · WED MAY 13
Cindy EMOM
WARMUP: Windmills, Cherry Pickers, up/down dog, stretching THE THANG: Moseyed to see Cindy, every Pax found a date, started off with a 10 minute EMOM, 12 Curls, OH press and squats, dropped to 10 reps at the half way…
COCKPIT · MON MAY 11
Magic Carpet Ride
WARMUP: SSH, Imperial Walkers, Hillbilly Walkers, Merkins, Calf Stretch THE THANG: Mosey to back parking lot for partner circuit of 100 merkins, 100 jump squats, 100 big boys. Mosey to wall for 7s of burpees and jump…
SNAKE PIT · TUE MAY 5
555-5555
Warmup - Bear Crawl - Goblet Squats - Heels to Heaven with Kettlebell Press - Imperial Walkers - Hillbilly Walkers - Windmills - American Hammer with Kettlebell - Plank (remain in plank, then put right arm then left arm…
SWEEP THE LEG · MON MAY 4
There and back x6
WARMUP: mosey to bottom of Brayden THE THANG: 20 merkins, 20 big boys then run up Brayden to the stoplight and do 20 squats and 20 calf raises then run down Brayden. Repeat 5 times to get 100 reps of each. Run back to…
THE HIVE · FRI MAY 1
ABC 123
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SOUL TO SOLE · THU APR 30
The Manion WOD
WARMUP: 29 squats THE THANG: Manion WOD: 29 squats with ruck and sandbag, 400 meter run/ruck/shuffle X 7 rounds (modify as needed) MARY: 5 minutes of AB lab, 10 minute broga ANNOUNCEMENTS: “greater than” event, bethel…
SEABISCUIT · TUE APR 28
Sea biscuit
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: read slack COT: prayer
THE HIVE · FRI APR 24
Complex
WARMUP: Of course! Halo, around the world, single leg deadlift with the kettlebell a bit after some standard stuff without the bell (SSH,IW,HW) and yoga to make Coaster groan. THE THANG: Humane Burpee Clean, Reverse…
COCKPIT · FRI APR 24
QvQ round 4 2026
River Rat: Pair up On cinder blocks 20 man makers Each swapping the 20 Sinister Kiss 20 big boys with block pass Pinch grip carry cinder block with your partner to the parking lot And back 20 overhead under leg passes…
SOUL TO SOLE · THU APR 23
Heavy Ruck-a-bout
WARMUP: N/A THE THANG: 3 Miles with rucks and sandbags around Kingsley and across 160 MARY: N/A ANNOUNCEMENTS: Read your newsletter! COT: It is what it is…
SEABISCUIT · TUE APR 21
We ran
Ran and Rucked ANNOUNCEMENTS: Cannoli Run Ruck COT: Mental abd physical health
COCKPIT · MON APR 20
Birthday Boy 4-20
WARMUP: Warmup THE THANG: Thanged MARY: Quickie ANNOUNCEMENTS: > COT:
THE FORGE · FRI APR 17
Pirate Party
WARMUP: Mosey around for some awesome smells - while enjoying the smells on the backside of teeter - butt kicks, high knees, karaoke * 2, and then SSH, low slow squat, and windmill. Mosey to front of teeter. THE THANG…
MINNOW POND · THU APR 16
Sharks and Minnows at The Block Party
Lots of dudes showed up to the Pond Party this morning . Pledge..Let's go First stop, The Pharmacy for SSHs and a couple burpees Next Stop, New parking lot, Old Hardee's 10 merkins, 10 Squats, 10 LBCs. Partner up with…
SNAKE PIT · TUE APR 14
No jacket required
WARMUP: SSH Imp Walker Hillbilly Walker Squat THE THANG: Round of 8 BATTLE ROPES -WAVES KETTLEBELL -CHEST PRESS SLAM BALL -SLAMS KETTLEBELL SWINGS SANDBAG -MAN-MAKER JUMP ROPE KETTLEBELL - SUMO SQUAT SLAM BALL - OVER…
SWEEP THE LEG · MON APR 13
Brayden Loop
WARMUP: None THE THANG: 4+ Miles @ Brayden, 3 stations 20 Seal Jacks, 15 Merkins, 20 Seal Jacks 15 LBC’s , 20 Seal Jacks 15 Lunges MARY: None ANNOUNCEMENTS: COT: