backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
570 backblasts mention “Fogerty”
CLYDESDALES · WED MAY 20
Fashionably Late
3 runners went Munn, Harris to Jackson and back. Ruckers got lost in Kingsley don’t know how that happened but they were late. COT: Cspan style lots going on
THE YARD · SAT MAY 16
2nd time around……
WARMUP: Mosey,SSH, MERKS, SQUATS, Nightclubs, Imperial walkers, Stretching, Plank Jax, Seal Jacks THE THANG: Jack Webb ( squats/seal Jax), Board of pain ( 5 exercises with 5/10/15 reps each round. Between rounds- took a…
FLIGHT PLAN · WED MAY 13
Running is fun?
WARMUP: N THE THANG: Y MARY: N ANNOUNCEMENTS: Y COT: Y
THE BALLROOM · TUE MAY 12
Super sunrise
5 was the count at Ballroom this morning for a little light pole palooza. We hit chest, back, legs, arms, and abs with plenty of mumble chatter mixed in. Cold morning, but the work still got done. Even while nursing the…
6@6 · SAT MAY 9
Running For Bread
WARMUP: Pre Stretch THE THANG: 2 Routes for Roads and Trails MARY: She was missed ANNOUNCEMENTS: Newsletter COT: Top Secret
CLYDESDALES · WED MAY 6
Way late
WARMUP: THE THANG: run to WEP, loop WEP and back Ruck MARY: ANNOUNCEMENTS: COT:
THE BALLROOM · TUE MAY 5
Grooving to the 70's, 80's, 90's, and 2000's
WARMUP: Mossy, SSH and Windmills THE THANG: Looking to bring a little music to the group for all of the ages of the PAX, I structed 4 rounds set to music of the 70's, 80's, 90's and 2000's. Each decade had 2 songs…
SLOW BURN · FRI MAY 1
4 corners of leadership
WARMUP: inro and disclaimer. Mosey to another parking lot. Circle up for MNC, windmills, Non-discrpt produce pickers, Plank, up/down dog with toe taps, and merkins. THE THANG: Ran back to the main lot for 4 corners. 4…
THE BALLROOM · TUE APR 28
Post Fripp
Warm up stuff mosey. More warmup stuff. Mosey, did ping pong ball and dice thing. Creative. Did bench work and then that crazy hip exercise airborne makes us do.
6@6 · SAT APR 25
Boston Marathon finisher on Q
4 early 2 for coffee and stories 4 trails 5 roads WARMUP: petting Wegmans Boston Marathon medal THE THANG: see above MARY: too many to name ANNOUNCEMENTS: Wegmans ran the Boston Marathon COT: more petting
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…
THE BALLROOM · TUE APR 21
Annie debuts on broadway - 1977
WARMUP: SSH, imp walk, hillbilly walker, cherry picker, Moroccan night clubs, down dog flow, mosey lap around parking lot THE THANG: light poles… stop at each one for 10 merkins, 10 squats, 10 calf raises. 15 in total…
RING OF FIRE · WED APR 15
Tax Day Cometh
WARMUP: SSH, Stretch, Nightclubs, Merks, Squats, Seal Jax, LBCs THE THANG: Board of Pain- 5 exercises 5/10/15 reps - taking a lap between sets. SSH, Squats, Merks, BBs, Plank Jax and Lunges. 7’s Hillwork: (Merks and…
THE BALLROOM · TUE APR 14
Smokin Rocket
Warm-Up: SSH – 20 IC Imperial Walkers – 15 IC Hillbilly Walkers – 15 IC Moroccan Night Clubs – 10 IC Windmills – 10 IC Strawberry Pickers- 10 IC Mosey around the parking lot The Thang: 1. 4 Corners: Corner 1: 10 Merkins…
THE BALLROOM · TUE APR 14
Cohiba workout
Warmup the usual. Ran a little Did 4 corners with 3 exercises each ask Cohiba Did a Dora 300 LBCs 200 squats 100 merkins ask Cohiba Went to benches. Did dips, derkins and step ups We did Mary at the end All was good.
FLIGHT PLAN · MON APR 13
Spring break is over
WARMUP: OYO THE THANG: Suggested route Richard’s crossing to R on front st to L on 160 L on Stonecrest blvd Through Walmart shopping center back to 160 and reverse back 4.4mi MARY: no ANNOUNCEMENTS: QvQ @ JOC this wed +…
6@6 · SAT APR 11
No route suggested.
I didn’t even bother suggesting a route. Half the guys were going on trails to ruck train, the other half already knew where they wanted to go. And Vuvu and Stagecoach plotted their own deal together. Hey, I’m not…
SOUL TO SOLE · THU APR 9
3.5 miles at S2S
3.5 miles
CLYDESDALES · WED APR 8
VO2 Max Training at Clydesdales
Many, and I do mean many, of the Pax rucked today. Those who did not ruck participated in V02 max training. Warmup to Kingley Stretch for 5 minutes Loop around Kingley 12 minutes of hard running Run walk back to COT
THE BALLROOM · TUE APR 7
Then there were TWO
WARMUP: SSH and Mosey THE THANG: 5 exercises then take a lap: Step ups, Dips, Irkins, squats and SSH. 3 rounds completed. Next up - light poles extravaganza: 3 exercises at each light Merks/Squats/LBCs. 5/10/15 reps …
SOUL TO SOLE · THU APR 2
Ruck Relay Rumble
Intro, Warning Label and Welcome Given WARMUP: Mosey to the back lot for warm up shenanigans: In Cadence of 10: Hillbilly and Imeprial Walkers Cherry :cherries: Pickers and lap around Teams of 4 Assembled THE THANG: I…
THE BALLROOM · TUE MAR 31
Tour of Pleasant Knoll
WARMUP: The warmup was SSH, Windmills, Imperial Walkers and Hillbilly Walkers THE THANG: The tour started in the courtyard with Inclined Merkins, step ups and squats...then we proceeded to the blacktop area where we did…
FLIGHT PLAN · MON MAR 30
Sutton x 3
WARMUP: THE THANG: Sutton rd to Sutton Place and return on Sutton MARY: ANNOUNCEMENTS: >, QvQ, Bethel COT: prayers and praises
FLIGHT PLAN · MON MAR 30
Sutton x 3
WARMUP: THE THANG: Sutton rd to Sutton Place and return on Sutton MARY: ANNOUNCEMENTS: >, QvQ, Bethel COT: prayers and praises