backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
215 backblasts mention “Pauly D”
ALCATRAZ · SAT JUL 18
No Complaints, Just Work
WARMUP: Dark Helmet on Q for the 1st half: A lap around the park with a stop at the pull-up bars for everyone to knock out a few then over to the wall behind the backstop. We performed a set of dips on the wall then…
COCKPIT · WED JUL 15
Arms, Abs, Legs repeat
WARMUP: THE THANG: mosey to Cindy’s 15 curls 15 bent over rows 15 overhead press 1 man maker X4 Mosey to drop off 25 lbc’s Bear crawl up the hill Crawl bear down the hill X4 Mosey to tennis area Use wall for 10 step ups…
COCKPIT · MON JUL 13
The Norway Row and Stuff
There was a storm brewing over at Cockpit and you could cut the anticipation with a knife as The Pax eagerly awaited The Polish Mating Dance! We headed down over to the locked up pull-up bars for apparently no pull-ups…
COCKPIT · WED JUL 8
BRILGA
WARMUP: SSH, dynamic plank/broga THE THANG: mosey to field, partner push 2x20 yards, partner wheelbarrow 2x20 yards railroad ties - jump over, pax on ground complete Superman’s then flutters; railroad ties- side shuffle…
SEABISCUIT · TUE JUL 7
Round and round
THE THANG: Ran out to Whites Rd then down to Waterside through 1, 2, or 3 roundabouts and back. COT: yes, we circled and we trusted
COCKPIT · MON JUL 6
Cockpit Circuits, wait, what?
The basic rundown of this morning's workout was to sprint (or run) approximately 400m then do a series of exercises, in reps 10, 15, or 20. WARMUP: 400m jog to the bottom of the hill Side Straddle Hops, Squats, Butt…
MINNOW POND · THU JUL 2
Straight Horseshoe
WARMUP: run THE THANG: 5 burpees every time @ bottom of Monroe white, 10 Merkins + 10 squats + 20 LBCs at the top of Monroe white and up at the old town hall building MARY: yeah ANNOUNCEMENTS: convergence COT:
COCKPIT · WED JUL 1
Abs4America
WARMUP: 10 SSH / Pogo Hops THE THANG: Mosey to track at FCMS .5 Mile warmup 3 minute high plank 200 toe taps 100 big boys 1 minute side plank pulse each side 1 minute flutter Missed back MARY: No time ANNOUNCEMENTS…
SEABISCUIT · TUE JUN 30
Figure 8’s
WARMUP: No THE THANG: Neff Left on Dudley Left on Suffolk Right on Charlton Straight on Nelles Left on Dudley Repeat Finish right on Dudley Right on Neff COT MARY: ANNOUNCEMENTS: COT:
COCKPIT · MON JUN 29
1775 & Captain Thor
WARMUP: Plank, Best Damn Stretch, Windmill, SSH THE THANG: 1775 - 17 burpees - 75 squats - take a lap for three rounds Captain Thor - 1:4 Big Boys: American Hammer - 1 Pike Plank add 1 each round eg round 2- 2:8 Big…
MINNOW POND · THU JUN 25
Some 🐂 💩
WARMUP: THE THANG: Suicides on Williamson st starting at church to banks. 10 merkins and 20 monkey humpers at each of the 6 stops. +1 burpee everytime you hit the start MARY: ANNOUNCEMENTS: COT:
COCKPIT · WED JUN 24
I want you to think of me for days
WARMUP: SSH, windmill, hula hoop, hoop hula, karaoke, THE THANG: mosey for 1/4 mile and then do some exercises. The focus was on great form, mobility, oblique & glutes, & core. Airplanes, Bonnie Blair, low slow squat…
COCKPIT · MON JUN 22
Brought to you by Brooks and Duke Energy
WARMUP: did stuff THE THANG: ran loop around campus stopping at light poles for 10 Merkins 10 Big Boys 10 Squats 10 Flutters MARY: stretch for 90 sec ANNOUNCEMENTS: COT:
LAZARUS · THU JUN 18
My AO (and region) VQ
WARMUP: SSH, Cherry Pickers, Imperial Walkers, Willie Mays Hayes, Good mornings THE THANG: Thang 1) Ran to the theater and rotated Hand Release Merkins, Dirkins, and Irkins in sets of 5, 10, and 15. Thang 2) moseyed…
LAZARUS · THU JUN 11
7/11 Special
WARMUP: Yes THE THANG: 4 corners, 7s, hill "sprints" MARY: Maybe? ANNOUNCEMENTS: Read your newsletter COT: Prayers and Praises
COCKPIT · WED JUN 10
Tour de Campus
Warmup (in cadence) Imperial Walkers, Cherry Pickers, Low Slow Squat, Big Boys, Plank Tour of Campus - Stop at locations: - 10 Merkins - 20 Squat - 30 Calf Raise - 40 LBC - Stop at Baseball Stadium - Throw the ball 20…
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…
LAZARUS · THU MAY 28
Deck of (moderate) pain
WARMUP: Mosey .5 miles around the cinema to the main entrance. 10 SSH / Forward Fold / Runners Lunge / Worlds Greatest Stretch / Hold down plank for a Band Camp 10 (30) seconds. THE THANG: Deck of pain, quantity matches…
BLOCK PARTY · TUE MAY 26
Little Sandbag Babies
WARMUP: SSHs, broga, various dynamic plank exercises (i.e. plank jacks, peter Parkers) THE THANG: 2# sandbags held in each hand for duration of workout Performed each exercise in cadence followed by a parking lot loop…
THE FORGE · FRI MAY 22
Honor, Courage, Integrity
WARMUP: - Side-straddle hop, - Strawberry pickers, - Down dog with calf stretches, to a honeymooner THE THANG: Honor, Courage, Integrity 3 Corners x 20 rounds - Honor - 10 Merkins (200) - Courage - 20 Squats (400) …
COCKPIT · MON MAY 18
Ball of hate
WARMUP: practiced navy seal burpees THE THANG: Carry 100lb sand ball for a lap around CRHS. 5 burpees for all after each guy drops the ball. Along the way we partnered up and did 50 burpees, 100 merkins, 150 squats, and…
LAZARUS · THU MAY 14
4 Corner EMOM
WARMUP: SSHs, Windmill & stretchy things THE THANG: 4 10-minute EMOMs in each corner. Corner 1 - Full Body (5 exercises repeated 2 rounds) Minute 1, 6, – 10 Burpees Minute 2, 7 – 15 Merkins Minute 3, 8 – 20 Reverse…