backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
242 backblasts
DAWN PATROL · THU JAN 29
Backblast! Preparing for 5k/10k
WARMUP: Mosey our way towards the sunbelt parking lot and on the way - SSH, cherry pickers, stretching, Moroccan nightclub, etc. THE THANG: Using the islands in the parking lot as transition points, we completed the…
DAWN PATROL · TUE JAN 27
Backblast! Cold buckets
WARMUP: We did a few things THE THANG: One bucket at the bottom of the hill, one at the top. The PAX enjoyed selecting pre printed slips of various exercises to execute and perform to perfection. The slips did not…
DAWN PATROL · THU JAN 22
Backblast! Coming in HOT
WARMUP: yes THE THANG: SECTION 1: AMPHITHEATER ESCALATION (15 min) Partners start at bottom level. One partner works, one rests/counts. Round 1 - Level 1: ∙ Partner A: 20 dips ∙ Partner B: 20 Squats ∙ Both: BEAR CRAWL…
DAWN PATROL · TUE JAN 20
Backblast! Clubbing in the Gloom
WARMUP: Mosey with some karaoke over to Town Hall side parking lot where we checked the SSH box and did some stretchy, warm up moves THE THANG: Ran to Millstone Park where we spent most of the affair, including burpees…
DAWN PATROL · THU JAN 15
Backblast! The ol Tripod
Was a chilly one today but we kept moving to warm us up. With some running events on the calendar for the PAX, it was a good time to bring out the Tripod WARMUP: Run to the traffic circle (1/2 mile). SSH, Squat, merkin…
DAWN PATROL · TUE JAN 13
Backblast! No Stone Unturned
WARMUP: SSH, Mtn. Climbers, Imperial and Hillbilly Walkers, MNC & Squats THE THANG: mosey to parking lot up by the Soccer Field. Burpee Broad Jump over 2 parking spaces, do 2 squats, jump 3 more spaces, do 3 squats…
DAWN PATROL · THU JAN 8
Backblast! Board & Blocks VQ
WARMUP: Side Straddle Hops, Squats, Merkins, Up Dog, Down Dog, Walk the Dogs THE THANG: Mosey to the buildings for a Board of Pain One PAX runs a lap up and down stairs while other PAX does the exercise, then switch so…
DAWN PATROL · TUE JAN 6
Backblast! Over sharing
WARMUP: in the police parking lot (Longshanks style) Toysoldiers, mosey, butt, kickers, mosey, high knees, karaoke THE THANG: Hit the hill (minuteman has some video evidence) for 7s Burpees and Bombjacks Headed over to…
DAWN PATROL · DEC 30, 2025
Backblast! Minuteman’s a grandpa!
WARMUP: Imp walkers/MNC/arm raises/SSH/plank/merkins THE THANG: THANG 1: ROUND 1 100 ∙ Partner A: Diamond Merkins (max reps) ∙ Partner B: Wall Sit (against stage) ROUND 2 200 ∙ Partner A: American Hammers ∙ Partner B…
DAWN PATROL · DEC 23, 2025
Backblast! Barry Manilow is not just a F3 name
WARMUP: mosey around park while doing SSH, windmill, cherry pickers, imperial walkers, hillbilly walkers, low slow squat, merkins THE THANG: start off in the parking lot by the fields - from one end to the other, bear…
DAWN PATROL · DEC 18, 2025
Backblast! Rockin Around the Kingsley Christmas Tr
*** 'around' should be interpreted here as 'in the vicinity of' WARMUP: windmills, imperials, calf raises, moseyed for a bit and added some monsters THE THANG: In celebration of the most popular Christmas hit singles…
DAWN PATROL · DEC 16, 2025
Backblast! Rockin around the Christmas Tree
WARMUP: couple loops in the AO lot with high knees, buttkickers, and karoake. THE THANG: Bucket 11 - one bucket at each end of the top lot. Pax pulled random exercises in an 11 format. Mak tar jyes and burpees were…
DAWN PATROL · DEC 11, 2025
Backblast! Counting Down from 100
WARMUP: Spike took the warmup right where we plant the shovel flag. Counts and cadence were perfect, and we even did 6-count burpees. Impressive!!! THE THANG: Ran around to do a few more warm ups before heading to a…
DAWN PATROL · DEC 9, 2025
Backblast! 4 Cornahs
Twas a bit nipply outside. The idea was to keep moving for 45 minutes WARMUP: Ran the long way and up the hill to the big parking lot. We did dynamic warmup where we ran back and forth between the exercises: SSH, squat…
DAWN PATROL · DEC 4, 2025
Backblast! Brick by brick/Post by post
WARMUP: Did some moseying around with SSH, Hillbillies, and Squats THE THANG: A Dip/Derkin 11 at the Ampitheater/ mosey to the Stairs in Textile Way / pax planked and elbow planked while one at a time went up/down…
DAWN PATROL · DEC 2, 2025
Backblast! 12 Days of Christmas Ladder
Celebrating the 12 days of Christmas as the holiday decorations were recently assembled at WEP with a ladder workout with 2 exercises and 5 flights in descending and ascending counts. WARMUP: 3 variations side straddle…
DAWN PATROL · NOV 25, 2025
Backblast! Piracy and Imposters
WARMUP: - Windmills - Cherry Pickers - Imperial Walkers - Hillbilly Walkers - Calf Raises THE THANG: - Travel to playground (pirated from The Pirate) - Begin with 5 squats then mosey to 2nd tree on the left-hand side of…
DAWN PATROL · NOV 20, 2025
Backblast! Finding meaning in the mundane
WARMUP: 5 burpees and 5 exercise moves THE THANG: Jacobs ladder with bomb jack’s and inch worm merkins Native American run 4 corners increasing reps 3 rounds 5, 10, 15 9 different exercise moves MARY: Dips Dirkens, step…
DAWN PATROL · NOV 18, 2025
Backblast! Fall leaves, colorful sunrise, and a tu
WARMUP: Ran toward downtown, stopping here and there for typical warm-up exercises (SSH, Imperial Walkers, Seal Jacks, Windmills, Hillbilly Walkers, Peter Parkers, Parker Peters). THE THANG: At a short wall near the old…
DAWN PATROL · NOV 13, 2025
Backblast! HIM Camp Review
WARMUP: Mosey to pond for 10 each of Moroccan Night Clubs, Seal Jacks, Bomb Jacks Plankorama: Scorpion Dry Docks (5 each leg) into 10 each of Shoulder Taps, Plank Jacks, Mountain Climbers THE THANG: Mosey to Lot behind…
DAWN PATROL · NOV 11, 2025
Backblast! Frozen tundra mumblechatter
WARMUP: An adventurous warmup of circle runs and SSH IW Tunnel touches Merkins Mtn Climbers Overhead claps One man ran two circles around us wilst we completed the various exercises. THE THANG: We moseyed to the center…
DAWN PATROL · NOV 6, 2025
Backblast! One lap is all it takes
WARMUP: ssh, wind mills, imp walkers, plank, up and down dog, Peter Parker’s THE THANG: we moseyed one lap around the large loop around the pond and LPL (counter clockwise) starting at cot. We stopped at every other…
DAWN PATROL · NOV 4, 2025
Backblast! All around WEP
WARMUP: normal stuff THE THANG: take a lap followed by another lap stopping at the 9 swings for proper form upper body and lower body alternated and core at all stops MARY: no time for her today ANNOUNCEMENTS…
DAWN PATROL · OCT 30, 2025
Backblast! Keep em coming, 10 at a time
WARMUP: Obligatory SSHs, a mosey with carioca, butt kickers, high knees, nur, parker peter, hillbillies, stretching, then back to amphitheatre THE THANG: Station 1 (amphitheatre) = burpees x10, shoulder taps x20, Freddy…