backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
242 backblasts
DAWN PATROL · JUL 23, 2024
Backblast! Perusing our fair town
WARMUP: nope THE THANG: rucked with squats and push ups 2.6 miles through parts of the zipper and the church loop. MARY: no time ANNOUNCEMENTS: yes COT: 5th core principle It is always an honor to be in the presence of…
DAWN PATROL · JUL 21, 2024
Backblast! Solo on Patrol
VQ?: No YHC was honored to Q the Dawn Patrol and appreciated the extra hour of sleep. Lately I have come to realize that 6+ hours is not enough particularly after 12 years of F3. YHC has made an effort to go to bed…
DAWN PATROL · JUL 11, 2024
Backblast! Rock Pile Back explosion
WARMUP: warm up lap with COP with SSH, squat, LBC, and more THE THANG: run to rock pile for curls triceps and squats. 15 each then run to traffic circle. Next would have been Jacob’s ladder but I hurt my back and we…
DAWN PATROL · JUL 9, 2024
Backblast! SweatFest
Running / Ruck AO Down to Jackson Left on Harris Left on trailhead Up parking lot out of WEP Left Ardrey Cross 160 to Skipper Right on Grier to Hardee's Right on Main Loop gives you 2.5. Runners extended until 7am
DAWN PATROL · JUL 2, 2024
Backblast! Keepin it Simple
WARMUP: 10 windmills THE THANG: Run 4.4 Miles or Ruck MARY: None ANNOUNCEMENTS: See Newsletter COT:
DAWN PATROL · JUN 25, 2024
Backblast! You Snooze You Win
WARMUP: SSH Low slow squat Merkins To show the FNG how we do cadence THE THANG: Yog to Harris Street Park Bear crawl across the basketball court Lunge walk back 10 step ups 10 dips 10 derkins 5 pull-ups yog to WEP via…
DAWN PATROL · JUN 20, 2024
Backblast! Dawn Patrol
WARMUP: Mosey around the pond and back to the amphitheater for SSH, windmills, moroccan nightclubs, imperial, and hillbilly walkers. THE THANG: 7 of Diamonds - 4 stations, 4 laps, same exercise at each station for each…
DAWN PATROL · JUN 18, 2024
Backblast! Dawn Patrol
Running / Ruck AO Down to Jackson Left on Harris Left on trailhead Up parking lot out of WEP Left Ardrey Cross 160 to Skipper Right on Grier to Hardee’s Right on Main Loop gives you 2.5. Runners extended on their own…
DAWN PATROL · JUN 6, 2024
Backblast! Covid-19
WARMUP: I don’t remember all the exercises, but it was a good thorough warmup. All exercises went to a count of 19. THE THANG: Partner up 1 runs lap, the does squats until they get back Once back, partner hand slap…
DAWN PATROL · JUN 4, 2024
Backblast! School’s Out: Dawn Patrol Edition
Nice showing at DP. A couple double downs, a couple big brains (SLT) and a couple late risers … all perfectly acceptable. With that said, “I have to get the kids to school” is not valid for June and July, so get out and…
DAWN PATROL · MAY 30, 2024
Backblast! Wish you were here
It all happened but Bot won't take my description WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
DAWN PATROL · MAY 23, 2024
Backblast! Escalating Esca…..whatever
WARMUP: SSH x 10, mosey with bear crawl along the mural. THE THANG: escalating exercises with escalating rep counts around the mile loop. MARY: not today young lady ANNOUNCEMENTS: cannoli run 2025. COT: it is a core…
DAWN PATROL · MAY 21, 2024
Backblast! Hum Vee
Cable guy ran (3.2miles) and we rucked 2.5 miles. We were all coveting Cable guy’s Military grade Hum Vee. WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: prayers to have God lighten our load.
DAWN PATROL · MAY 14, 2024
Backblast! Zip a dee do dah
WARMUP: Suggested Da Zippa and off we went. THE THANG: Jekyll and YHC trenched out on a Ruck of the Zipper route. Tiller headed out on a run. The rain kept increasing its pour as we went on. MARY: N/A ANNOUNCEMENTS…
DAWN PATROL · MAY 9, 2024
Backblast! Takes Two to Tango
WARMUP: the usual -- SSH, MTN climber, stretching, hillbillies, IWs, Moroccan nightclubs THE THANG: plank walk along stone wall, step ups, plank walk up back along stone wall, derkins, mosey/dip/bear crawl/dip series…
DAWN PATROL · MAY 7, 2024
Backblast! Elders on Foot
THE THANG: 3+ mile run on the Zipper route COT: Good convo re uphills and downhills of life and the fact that our world has many elderly people and not enough elders.
DAWN PATROL · MAY 2, 2024
Backblast! DP 2 on 5/2.
WARMUP: sighted Sofrito comin in hot. THE THANG: decided on a ruck with the pax in attendance. We went the distance. MARY: nope ANNOUNCEMENTS: C A N N O L I RUN is 5/18. Get signed up today! COT: yep
DAWN PATROL · APR 25, 2024
Backblast! Raising the Sun at Dawn Patrol
WARMUP: Not much. Mosey over to the corner of Broadcloth St and Kingsley Springs Blvd (behind Napa), then 15-20 of SSH, WM, strawberry pickers, and a few other things. THE THANG: Simple and semi-moderate. Starting on…
DAWN PATROL · APR 23, 2024
Backblast! Smartsack Special
THE THANG: 3 runners, 2 ruckers COT: great to have Venue for Dojo and for him to sharpen us!
DAWN PATROL · APR 18, 2024
Backblast! Patrolling Kingsley at Dawn
WARMUP: SSH, Hillbillies, a new funky Merkin thing THE THANG: Short Mosey Loop to Firepit that included bear crawl along the mural. At COT SSH, Hillbillies. Mosey to stairs on hill. Each pax did stairs twice and calling…
DAWN PATROL · APR 16, 2024
Backblast! Cars are everywhere at 7 AM
Double down for Tiller, Old Bay, Sofrito and YHC Runners: Dojo and Tiller Ruckers: Old Bay, Sofrito and YHC We went Massey to Harris to Jackson and then looped back to Harris and Massey. Finished with some Mary
DAWN PATROL · APR 9, 2024
Backblast! Dawn Patrol
A few proud gents doubled down during AKA and took advantage of the run/ruck option. Battle Bot was especially excited to be back at his first weekday AO in about a month by having us enjoy his 60 lb coupon. Praises for…
DAWN PATROL · APR 4, 2024
Backblast! Spring Breaking
WARMUP: 10 burpees, SSH, 10 burpees THE THANG: Run some stair laps repeatedly around the building with Corkscrew, partner style with 1 partner doing exercises and the other running. Ran to bottom of road below LPL, then…
DAWN PATROL · APR 2, 2024
Backblast! Time to Double Down
The Q opined on safety