backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
698 backblasts mention “Time Machine”
COCKPIT · WED AUG 5
Soccer sprints
WARMUP: Moroccan night clubs Imperial walkers Low slow squat Plank Worlds greatest stretch Tempo merkins THE THANG: mosey to soccer field Exercise 1 Single leg RDL x10e Reverse lunge x10e Calf raises x20 90% length of…
FLIGHT PLAN · MON AUG 3
Assassin is AWESOME -Willowbrook loop
WARMUP: THE THANG: Run to willowbrook neighborhood. Loop the hood and back down 6th and head toward oak ridge elementary. Stop for a quick prayer for the start of school and back to COT. MARY: ANNOUNCEMENTS: COT:
THE FORT · SAT AUG 1
Apollo Creed
WARMUP: SSH, Imperial Walkers, low slow squats, merkins THE THANG: There are 11 swings around the perimeter of the park. Starting from the parking lot, a tree near the handicap spots was used as the starting point…
THE FORGE · FRI JUL 31
Taser!
WARMUP: SSH, windmills, imperial walkers, hillbilly walkers, Moroccan nightclubs, mosey to west side of parking lot (wall by first national. THE THANG: Thang 1: 7’s Merkins at the bottom of the “hill” (in parking lot )…
MINNOW POND · THU JUL 30
Minnow pond
WARMUP: pledge THE THANG: squats, merkins, flutter kicks and hills MARY: ANNOUNCEMENTS: COT:
COCKPIT · WED JUL 29
Turf Toe
WARMUP: THE THANG: Plyometrics on the turf field MARY: Yes, the hips don't lie, ANNOUNCEMENTS: COT:
COCKPIT · MON JUL 27
Sherlock welcome ho(l)me(s)
WARMUP: SSH / Windmills / Low Slow Squats THE THANG: island hopping in the parking lot. MOT been islands is lunge walk and then broad jump and repeat 15 merkins 15 squats 30 second plank 15 dips 15 merkins 15 LBC’s 15…
THE YARD · SAT JUL 18
Coupon at the Yard
WARMUP: - SSH - Windmill - Moroccan Night Club - Cherri Picker - Imperial Walker THE THANG: Station 1 Thrusters - Situp with Overhead Press - Side Straddle Hop - Overhead Press - Tricep Curls - Jog to next station…
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…
SEABISCUIT · TUE JUL 14
shaq-a-roni ..late back blast
WARMUP: already warm and wet THE THANG: roughly 5 miles in roughly a straight shot down Whites Rd. but others led more than me. COT: good words shared, all doing what we can to be there for family and all the things
RING OF FIRE · MON JUL 13
Murph Continued
WARMUP: THE THANG: run 1 mile, 100 pull ups, 200 merkins, 300 squats, run 1 mile MARY: ANNOUNCEMENTS: newsletter COT: pax travel and marriages
ALCATRAZ · SAT JUL 11
Double trouble at The Rock
WARMUP: cherry pickers, iws, merkins THE THANG: 1st half mosey to marina. 11s with bear crawls and crawls bears. Merkins and squats. Shuffles with big boys. Mosey back to death hill. 5 rounds push hard up hill 15…
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…
DAWN PATROL · TUE JUL 7
Cadence Count Expertise
WARMUP: Calling cadence fails with SSH, Hillbillies, Strawberry Pickers, with lo slo squats and windmills mixed in. Moseying to benches over yonder. THE THANG: Arms lock lunge walk, Arms lock 1st, 2nd, 3rd, 4th Gear run…
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…
COCKPIT · SAT JUL 4
‘Merica 250
WARMUP: 5 Burpees THE THANG: Flipped off King George, as well as 13 Colony inspired exercises for a rep count of 1776 MARY: She slept in ANNOUNCEMENTS: Read your various newsletters COT: Remembered what our fore fathers…
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:
RING OF FIRE · MON JUN 29
Murph Monday continued
WARMUP: No THE THANG: Murph 1 mile, 100 pull ups, 200 merkins, 300 squats MARY: ANNOUNCEMENTS: newsletter COT: 4th of July, marriages, family, travel
THE FORT · SAT JUN 27
You Will Struggle!
WARMUP: A few loops in the parking lot while Bowser shared leadership principles learned from Bible study with his buddy, followed by brief series of exercises THE THANG: Mosey to playground and pick a partner for Dora…
RING OF FIRE · MON JUN 22
Murph Monday — 22JUN2026
14 on the EASTSIDE got Murph all over them at The Badger of Fire… QIC: YHC Pax: Shaq-a-Roni , Fishstix , Maximus , BONES , Grout , Time Machine , HarryCarry , Kaiser , Sunkist , Splinter , Eggo , Italian Job , Deep Dish…
THE YARD · SAT JUN 20
Track Theme
WARMUP: -Cherry Picker -Imperial Walker -Hillbilly -MC THE THANG: -4x100 with 4 pain stations -4x200 with 4 pain stations -4x800 with 4 pain stations MARY: -American Hammers -Should taps -Big boy sit-ups -Hello Dolly…
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…