backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
242 backblasts
DAWN PATROL · THU JUL 23
Impossible Island Hopping
WARMUP: moseyed with some stops along the way. No feedback on the cadence calling. The PIP I was on was in full effect. Finished with Bonnie Blairs X 10. THE THANG: In honor of The Pirate, a 4 corners, 20 reps at each…
DAWN PATROL · TUE JUL 21
McHale’s Dawn Patrol 5, 10, 20, 10, 5
WARMUP: 5 minutes: Side straddle, hops, hillbilly walkers, windmills, cherry pickers, Moroccan nightclubs, squats, high knees THE THANG: sets 5, 10, 20, 10 and 5: Carolina dry docs, mountain climbers, Merkins, big boys…
DAWN PATROL · TUE JUL 14
Bucket brigade
WARMUP: We did so nicely, yes. THE THANG: The world famous three buckets made an appearance this morning. Each bucket contained strips of paper that burdened the PAX with exercises they were not forced to do but all…
DAWN PATROL · THU JUL 9
Stairway to heaven
WARMUP: SSH, windmill, burpees to quite the pax, squats, more burpees, moroccan Club, more burpees, stretching THE THANG: 3 rounds 20 squats 20 lunges 20-20-20 in/out/ regular calf raises Run up the steps and around 3…
DAWN PATROL · TUE JUL 7
Cadence Count Expertise
WARMUP: Calling cadence fails with SSH, Hillbillies, Strawberry Pickers, with lo slo squats and windmills mixed in. Moseying to benches over yonder. THE THANG: Arms lock lunge walk, Arms lock 1st, 2nd, 3rd, 4th Gear run…
DAWN PATROL · FRI JUL 3
Time Check Site Q!
WARMUP: Abe Vigoda, Arm Circles, Cherry Pickers, Downward Dog, Honeymooners, Pideon Stretch THE THANG: Mosey to Pain Station #1 in front of Hotel. F3 cards focused on arms. Pick a card and tell Pax how & when you were…
DAWN PATROL · TUE JUN 30
Four Corners(ish) at WEP
WARMUP: Took a soft-J jog around the outer perimeter of WEP with some stop-offs for warm up exercises. SSH, IW, HBW; sumo squats, plank-jacks, seal-jacks; broga stretches THE THANG: 4 corners, self paced. Rinse and…
DAWN PATROL · THU JUN 25
Chester Drawers At Hanging With Stang
WARMUP: THE THANG: Vulnerability was discussed and I live in the east side and I think Hanging with Stang should be considered Eastside. East of 77 not this bull crap east of 21. MARY: ANNOUNCEMENTS: COT:
DAWN PATROL · THU JUN 25
Dawn Patrol
WARMUP: multiple 10 count warmups THE THANG: 4 corners hit upper, lower and core body work at each stop MARY: ANNOUNCEMENTS: bethel men’s shelter, CRI out workday Aug 1st, COT: prayers for minuteman’s mother in law…
DAWN PATROL · TUE JUN 23
Board of Pain
Muggy morning but 20, yes 20 PAX showed their intestinal fortitude by taking on the board of pain. Several new comers to the board and everyone did great! We even had an FNG brought by Mater. It was also my 50th…
DAWN PATROL · THU JUN 18
Dawn Patrol with Cake 🎂
WARMUP: mosey with stops for some exercises THE THANG: 11’s 11 stations 3 levels each level had accumulating exercise moves 10 reps each Run down hill for 11 merkins and run back Hard spring g to finish MARY: gas…
DAWN PATROL · TUE JUN 16
Burning day Dawn
WARMUP: Side Straddle Hops (SSH) • Imperial Walkers • Hillbillies • Merkins THE THANG: Run to Baby Jesus church from COT. 1 Copperhead Squats 2 Big Boys 3 Bomb Jacks 4 Merkins 5 LBCs (Little Baby Crunches) 6 Jump Squats…
DAWN PATROL · THU JUN 11
100,000 Pyramid
WARMUP: Mosey little loop to fire pit and back with butt kickers, high knees, karaokes, toy soldiers. Then windmills, Moroccans, Cherry pickers THE THANG: Each stone block bench had an index card with 2 exercises/card…
DAWN PATROL · TUE JUN 9
Don't Get Stuck In The Suck
WARMUP: A few exercises in the parking lot after letting the Birds fly free in honor of Super G, who missed out on this adventure due to work travel. THE THANG: The weinke featured 3 running options and a related…
DAWN PATROL · THU JUN 4
4 Corner Accumulators
Favorite of YHC. 4 corners. Stopped at each corner to do the following. Round 1- 1 burpee at each corner Round 2 - 1 burpee, 2 SSH at each corner Round 3 - 1 burpee, 2 SSH, 3 Run Stance Switch Round 4 - 1 burpee, 2 SSH…
DAWN PATROL · TUE JUN 2
A Modified Miracle Mile Maelstrom of Muscular Misery
WARMUP: we don't need no stinkin warmup THE THANG: This workout is based on the Miracle Mile routine. Base exercises at each station: Big Boys Merkins Burpees Monkey Humpers 1st station - amphitheater - 1 rep each 2nd…
DAWN PATROL · THU MAY 28
Tour all the parking lots
WARMUP: SSH, IW, HBW, MNC, WM, cherry pickers, mosey THE THANG: mosey through all the parking lots around Kingsley stopping for pain stations along the way: Pain stations alternated between 1. Exercise set (10 ea) - big…
DAWN PATROL · TUE MAY 26
Why?
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
DAWN PATROL · THU MAY 21
Blast the burpees
WARMUP: Side Straddle Hops, Squats, hillbilly walker,Peter Parker, Up Dog, Down Dog, Walk the Dogs THE THANG: Run to pond side (lpl fin) towards speed limit(25) symbol Do 10 reps of first exercise, run down hill (Lpl…
DAWN PATROL · TUE MAY 19
5 - 25 - 250
Slow mosey around the perimeter of the parking lot, then circle up near COT for the following WARMUP: - 20 SSH - 10 Windmills - 20 MNC - 15 Strawberry Pickers - 20 OH clamps Then mosey over to the start of the WEP loop…
DAWN PATROL · THU MAY 14
Suns Out, Guns Out
WARMUP: Mosey around Kinsgley - SSH, low slow squat, imperial walkers, hillbilly walkers, moroccan nightclub, etc. THE THANG: After we mosey'd around for a little and completed warmup exercises, we found some rocks to…
DAWN PATROL · TUE MAY 12
Popular bear crawl
WARMUP: each pax ran a couple of circles around the group THE THANG: we toured the park with various annoying exercises, including sprints, jogging. Indian runs. Butt hole Indian bear crawls, uphill lunges, run around…
DAWN PATROL · TUE MAY 5
Blocks, Coffee, and Sandwiches
WARMUP: Windmill Moroccan Side Lunge Mtn Climber Downdog Updog THE THANG: 4 rounds of 4 exercises repeated at 4 corners. Reps increase at each corner: 5/10/15/20 Round 1 Merkins Jump Squats Crunches Side Straddle Hops…
DAWN PATROL · THU APR 30
WEP tour with bear crawls and burpees
WARMUP: SSH, Merkins, nightclubs, mountain climber THE THANG: Set of 10 exercises at each of 11 wooden benches around WEP Dora on the side hill leading up from the parking lot. One PAX runs up the hill to beginnning of…