backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
215 backblasts mention “Pauly D”
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…
LAZARUS · THU MAY 7
300
WARMUP: 10 Strawberry Pickers / 10 windmills/ 10 hillbilly walkers THE THANG: Mosey around the theater and back to get .9 Miles. Begin circuit of 5 merkins and 5 walking lunges until you get 300 each. Mosey .6 miles at…
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…
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…
COCKPIT · WED APR 29
West side will travel
WARMUP: mosey, dynamic stretch, 5 of the OG warm up moves THE THANG: Dora- 100 big boy, 200 merkins, 300 squats Followed by 1 min of called exercise with about 30 seconds of rest. We did a lot of reps but remembered to…
SEABISCUIT · TUE APR 28
Sea biscuit
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: read slack COT: prayer
COCKPIT · MON APR 27
Shared discipline is stronger than self discipline
“A cord of three strands cannot be broken” Ecclesiastes 4:12 Discipline is defined as the training of oneself or others to obey rules, maintain order and achieve goals through self control and consistent action, even…
6@6 · SAT APR 25
Rucking to find the million dollar bridge
WARMUP: put rucks on, grab one sandbag to share while exploring a route to the spring trails trying to find the million dollar bridge THE THANG: leave NAFO parking lot, go up the the traffic light and cross the street…
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…
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:
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…
COCKPIT · MON APR 13
Regurgitated Alcatraz Weinke for the Pitt O' Cocks
WARMUP: The usual... mosey to FCMS Track THE THANG: 4 Corners: Station 1) Mild - x 12 Round 1: Seal Jacks Round 2:LBC’s Round 3:Flying Squirrels Round 4:Merkin MOT → Mosey → 2) Medium - x 9 Round 1: SSH Round…
THE FORT · MON APR 13
1 year at the fort
WARMUP: strawberry pickers, windmills, Moroccan night clubs, plank, works greatest stretch. THE THANG: mosey to Calhoun parking lot for cocaine bear crawls mosey down to Harris st park. 10 burpees. Mosey up Myers and…
BLOCK PARTY · THU APR 9
Minnow Pond Greatest Hits and Shovel Flag Handoff
My last day as site Q for Minnow Pond / Thursday Block Party, so I wanted to revisit some of the more fun workouts had here in the past. WARMUP: None THE THANG: Part 1 - Harris St Hill Work Proceed down White/160, left…
COCKPIT · WED APR 8
2026 QvQ Round 2
QvQ Format: 20/20 PAX Vote in 4 categories V.A.P.E. Rabbit: Divide into two teams Every man runs 25m and nurs 25 back and the completes 2 squat jumps and 2 burpees. WWR but add 2 reps to each exercise after each trip…
BLOCK PARTY · TUE APR 7
Birthday Beatdown
WARMUP: THE THANG: 7s on hill by church up to tom hall and then went to print shop for 5 pull ups 10 merkins 15 squats and run around buildings. Repeat x5 MARY: ANNOUNCEMENTS: COT:
COCKPIT · MON APR 6
And the cock crowed..
WARMUP: SSH, Imperials, Hillbillies, short mosey THE THANG: 4 corners of chestish 25 reps each. 2nd round of abs. Railroad track run one way and then back. 11 of buckets of surprise. Partner wall sit/bear crawl to close…
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…
COCKPIT · WED APR 1
The Makeup Q
WARMUP: Windmills / Cherry Pickers / Worlds Greatest Stretch THE THANG: Light Pole Circuit with ascending and descending reps Archer Merkins x 5 Squats x 10 CDD x 15 LBC's x 20 Lunge x 15 Merkin x 10 Burpee x 5 Repeat…
COCKPIT · MON MAR 30
Too Much Fun
WARMUP: 1. Windmill 2. Cherry picker 3. M Nightclub 4. Imperial Walker THE THANG: 1. Bucket of fun - pick a card and run with the sandbag 1. Side Straddle Hop, Merkin, Flutter Kicks, Plank Jacks, Burpees, Leg Raises…