backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
110 backblasts mention “Pocahontas”
MINNOW POND · THU OCT 29
Tour of FM and 44 Reps
Birthday Week Q #4. WARMUP: Pledge of Allegiance and Directions-ish THE THANG: Run for 5 minutes-ish then do 11 Squats, SSH, Hammers and calf raises all ways. Main St --> Springs St --> Summersby -->Unity St -->Hill St…
SEABISCUIT · TUE OCT 20
Balmy 40 degrees at liftoff
WARMUP: Sat in warm cars until launch THE THANG: Mosey through the neighborhood over to Catawba for a lap around the high school then head down White street to Peacan ridge, down and back. Extra jug handle loop at…
MINNOW POND · FRI OCT 16
I felt like running
WARMUP: pledge THE THANG: ran a lot, some pain stations throughout at humble cup, American legion, church of God were we did merkins, squats, big boys and a few of us did bear crawls MARY: flutters, hammers…
FLIGHT PLAN · MON OCT 12
Harvest Pointe Hill
WARMUP: Mumblechatter THE THANG: Out and Back - Harvest Pointe MARY: no ANNOUNCEMENTS: yes COT: prayers and praises
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…
6@6 · SAT SEP 26
Running with scissors
WARMUP: yes THE THANG: running MARY: no ANNOUNCEMENTS: yes COT: yes
LAZARUS · THU SEP 24
Week 4 of 4 Shield-Lock-September
WARMUP: yes THE THANG: 2 laps around the theater (apparently that's a far distance) 11’s with Burpees and Jump Squats Ab Webb ft. Straight leg Freddy Mercurys MARY: hold a plank and then American hammers ANNOUNCEMENTS…
CLYDESDALES · WED SEP 23
Some Running/rucking
WARMUP: THE THANG: big 4 mile loop around some unnamed roads MARY: ANNOUNCEMENTS: Bethel Men’s Shelter next Thur. TACO Thursday! COT: happy birthday soup-to-nuts son turning 5 today! Prayers for all of our marriages…
SEABISCUIT · TUE SEP 22
We all made it back
WARMUP: a few of us had 3 ish miles of pre-run fun to warm up, the rest of us showed up as warm as we were prepared to get THE THANG: left the parking lot and cut through the dominion bridge neighborhood - taking the…
RING OF FIRE · WED SEP 16
Track Work
WARMUP: Yes THE THANG: We ran the track for 30-35 minutes. Every 3 minutes we stopped for 10x pushups or 10x squats or 10x lunges MARY: Yes ANNOUNCEMENTS: Yes. 4.01k reindeer run COT: Prayers and praises
SNAKE PIT · TUE SEP 15
4 corners of pain
WARMUP: Yes THE THANG: Few rounds of KB circuits in 4 corners of the parking lot with farmer carry in between stations MARY: Yes ANNOUNCEMENTS: Yes COT: Prayers and Praises
MINNOW POND · THU AUG 20
3 exercises on repeat...for 4 miles
WARMUP: Non existent THE THANG: Super simple...running with push-ups, V-ups and American Hammers. At every stop, the PAX would perform: 5 V-Ups, 10 Merkins, 15 American Hammers Here's the route we took: Up Massey and…
SEABISCUIT · TUE AUG 18
Hunting for hill$$$$
WARMUP: not even a chance THE THANG: run to the end of trinity ridge - dream about what people must do to live in such big houses MARY: never met her ANNOUNCEMENTS: newsletter COT: yup
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…
THE HIVE · FRI AUG 7
Hive suck fest
WARMUP: quick mosey, side straddle hops, merkins, low slow squats, swings. THE THANG: Quick ABC practice. 5 rounds each arm with 5 swings in between. 11s: Front rack squat & upright row 10 min 100 snatch test with a…
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…
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:
RING OF FIRE · MON JUL 20
Murph Monday
WARMUP: Murph Monday- get after it THE THANG: The Murph: 1-mile run 100 Pull-ups 200 Merkins 300 Squats 1-mile run 2 Modified and rucked 3 miles on the track. MARY: No time ANNOUNCEMENTS: Bethel, Read Your Newsletter…
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 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:
THE FORGE · WED JUN 17
Derek (From Step Brothers) Insipired Core Workout
Core/cardio circuits WARMUP: Yes THE THANG: Core/Cardio circuits MARY: Planks ANNOUNCEMENTS: COT: Prayers/Praises
RING OF FIRE · MON JUN 15
The Loredo
WARMUP: 20 SSH, 20, Hillbilly Walkers, Moroccan Nightclubs (or some version of that) THE THANG: The Thang We put our own spin on Loredo, kicking things off with the run: 6 Rounds for Time - 🏃 400-meter Run - 🦵 24 Squats…
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