backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
211 backblasts mention “Birdcage”
COCKPIT · WED OCT 28
Racing at the Pit
Always an honor and a privilege to lead my F3 brothers in a workout. Like to try and mix it up a bit for the PAX so I researched the backblasts for this AO. Reached out to the Site Q to inquire what kind of gear is…
LAZARUS · THU OCT 15
Nipple Fights
Minimal warm-up Maximum UNO Ultimate chatter BE GRATEFUL FOR ALL THINGS MILGA
COCKPIT · WED OCT 14
Egypt > Desert > Promised Land Bootcamp
WARMUP: We started with a mile around campus, fleeing Egypt with a few dynamic stretches along the way. Made sure to circle back for the six. Bonsai stepped up with some Side Straddle Hops while YHC went back for…
COCKPIT · WED SEP 30
A hill and sauerkraut
WARMUP: - SSH / IW / WM - mosey to hill behind the school THE THANG: - modified suicides - 5 stops with increasing exercise count: 10/20/30/40/50 - exercises: squats, shoulder taps, monkey humpers, imperial walker …
BLOCK PARTY · TUE SEP 29
FORTeen Years
WARMUP: 14 Burpees THE THANG: Mosey to center of WEP Pax rotated into center based on year of 1st post (ie Class of 2026, 2025, 2024, etc). Varied exercises were performed by all including Burpees, Partner Derkins…
COCKPIT · WED SEP 23
Q-School
WARMUP: Disclaimer and mosey down the hill to a warmup circle with the following exercises in cadence Windmills x 10 Cherry Pickers x 10 Imperial walkers x 10 5 burpees OYO Hillbilly Walkers x 10 4 burpees OYO Seal…
COCKPIT · WED SEP 16
Old Bush
WARMUP: Mosey with a few stops to the middle school track. THE THANG: 100 yds of Burpee Dan. 10 Yards of lunges, 1 Burpee, 10 additional yards of lunges, 2 burpees, until you made it to the next end zone. Partner AMRAP…
LAZARUS · THU SEP 10
Pipe Hitters Shieldlock Q
14 at Lazarus for a Pipe Hitters Shieldlock beatdown. Here’s what we did: Warm-up - 5 Merkins (IC) - 5 Low Slow Squats (IC) - 10 SSHs (IC) The Thang Island Hopping with Maximus - Run to 2nd island, run back, 10 Mtn…
COCKPIT · WED SEP 9
Always identify the open bathroom
Immediately identified the open bathroom and ran towards it. Stopped for some stair steper rep counts otw. While I duced the pax did 100 200 300 of merkins, squat, lcbs. I entered mid squat. Then back to the top to play…
COCKPIT · WED SEP 2
Don’t cry for me, Argentina
WARMUP: skipping THE THANG: AMRAP with a decent amount of burpees MARY: smash ANNOUNCEMENTS: newsletter COT: prayers up for families and friends traveling over the holiday weekend.
COCKPIT · WED AUG 26
100-Yard Double Quarter Pounder
WARMUP: SSH, Windmills and others THE THANG: - First Quarter (25 Yards): Run to the 25-yard line, complete 25 merkins Nur to the goal line. - Second Quarter (50 Yards): Run to the 50-yard line, complete 50 squats, and…
COCKPIT · WED AUG 19
The Dora Smoke Show
Warm-Up: SSH – 25 IC Imperial Walkers – 15 IC Moroccan NC – 15 IC Windmills - 10 IC Strawberry Pickers - 10 IC Cheese Shredder The Thang: 1. Dora: Partner up. One works, one runs to STOP sign and back. Switch…
LAZARUS · THU AUG 13
Egypt > Desert > Promised Land
WARMUP: in cadence/out of cadence exercises including some windmills, some toy soldiers, some SSH, and an Elf movie reference from Birdcage THE THANG: We were taken out of Egypt into the Desert and into the Promised…
SEABISCUIT · TUE AUG 11
Soggy Sea Biscuits
WARMUP: Broga THE THANG: Run through Massey to Forest neighborhood for loops and run back 3-5 mi was completed MARY: Broga ANNOUNCEMENTS: Read newsletter COT: don’t believe the false identities placed on you but rather…
LAZARUS · THU AUG 6
BOMBS Away!
WARMUP: Warmupy things while waiting for Bobber THE THANG: B.O.M.B.S.-esque stuff. Partner up. One partner runs while other does first exercise of the round. Swap when partner returns. Round 1 Exercises: Burpees…
BLOCK PARTY · TUE AUG 4
Chance, Choice, and Scrotum Tunnels: The Memoirs a MILGA Man
It was a moist, humid morning. The message covered a fairly simple topic, Life. We delved into the topic of chance with the use of a coin flip. Winner named the activity and rep count. Things are at times (Most) out of…
LAZARUS · THU JUL 30
Back to School Bootcamp
WARMUP: Grandpa Jacks, Imperial Walkers, Moroccan Nightclubs, Windmills THE THANG: Moseyed to the front of the theater for class to begin. Each grade 1st through 12th were 12 reps, repeating each of the previous grades…
COCKPIT · WED JUL 29
Turf Toe
WARMUP: THE THANG: Plyometrics on the turf field MARY: Yes, the hips don't lie, ANNOUNCEMENTS: COT:
COCKPIT · WED JUL 22
Getting swole at the Cockpit
WARMUP: Side Straddle Hops, Cherry Pickers, Imperial Walkers, various stretching THE THANG: Thang 1: Champaign run to the middle school. Patterned up. Partner 1 did AMRAP exercises in the school parking lot while…
SEABISCUIT · TUE JUL 21
Running
WARMUP: THE THANG: running, starting at Blue Smokehouse down North Dobys, Left on Fairway, Left on Banks, Left on Wolfpack trail, Right on Fort Mill Parkway (4.8 miles) back to COT MARY: ANNOUNCEMENTS: 5:30 tonight…
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 · 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…
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…