backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
242 backblasts
DAWN PATROL · JUL 31, 2025
Backblast! Failure is the Mission
Slack issues prevented full description. You shoulda been there. WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
DAWN PATROL · JUL 29, 2025
Backblast! We all eventually showed up
WARMUP: YHC arrived early to get the lay of the land. With construction on going at WEP, and unsure exactly where the DR site Q planted the flag, YHC wanted to make sure we got started smoothly. YHC had the pleasure of…
DAWN PATROL · JUL 24, 2025
Backblast! This and That
WARMUP: dynamic warmup with a mosey in between exercises. SSH, squat, merkin, LBC, cherry picker, windmill THE THANG: - Dora 100 merkin, 200 squat, 300 LBC - Dips and derkin series. 10 each on the cement benches…
DAWN PATROL · JUL 22, 2025
Backblast! Lucky 7s
WARMUP: SSH Merkins Windmill Cherry Picker Imperial Walkers Hillbilly Walkers THE THANG: First 7 Run by the WEP bathrooms Merkins / Calf Raises Second 7 WEP amphitheater steps Squats / V-Ups Third 7 Bear crawls in…
DAWN PATROL · JUL 17, 2025
Backblast! 2 Boards of Pain and Little Review
WARMUP: 10 each in cadence: - Seal Jacks - Moroccan Night Clubs - Cherry Pickers - Windmills THE THANG: Mosey to the pier behind Pacos Tacos: - “Walk the plank” - plank while partner lunge walks out then and runs back…
DAWN PATROL · JUL 15, 2025
Backblast! Dawn Patrol hijinks
WARMUP: Circled up and stretched ‘em out while one Pax ran circles around three times THE THANG: At the center of WEP after pairing up one partner jogged off and after a five count the other partner ran to catch up…
DAWN PATROL · JUL 10, 2025
Backblast! Burpees for 1
WARMUP: Windmill Cherry Picker Imp Walker Hillbilly Walker Merkin Peter Parker Broga THE THANG: Mosey to hotel parking lot Bear crawl parade/Indian Run Mosey to stage Run with exercises Durkin Squat Burpees Incline…
DAWN PATROL · JUL 8, 2025
Backblast! Swamp Patrol
WARMUP: a bit in front of the amp, along with some back and forth in the small lot to the side of WEP THE THANG: Drill bits 5-10-15, up to 35. Add an exercise at every swing. Top lot for Mike Tyson and merkins. Across…
DAWN PATROL · JUL 3, 2025
Backblast! Someone turned on the bacon smell
WARMUP: Gathered at the top of the heart of Kingsley with 8 HIMs ready to start their Thursday. Started out with SSH, windmills, cherry pickers, low slow squats, merkins, down dogs and some honeymooners. THE THANG…
DAWN PATROL · JUL 1, 2025
Backblast! Leg day at WEP
WARMUP: quick warmup led by DD THE THANG: ruck/walk around WEP and stop at every swing/bench for enough Calf raises, lunges and squats to feel them for the rest of the day. We did ALL the reps. MARY: broga…
DAWN PATROL · JUN 26, 2025
Backblast! Short Attention Span Theater
WARMUP: Yea, that's a good thing to do. We ran a bit first then: SSH, IW, HW, Parker Peter, Yoga, Peter Parker, Yoga, Mountain Climber, Yoga THE THANG: Island Hopping - all in cadence - 5 burpees - 10 merkins (down 1…
DAWN PATROL · JUN 24, 2025
Backblast! Burpees in the Gloom: Because Therapy i
YHC Arrived 15 minutes early. Stretched in the stillness. As the PAX rolled in, we opened with this thought: Opening Message: "“We showed up before the sun—when it’s quiet, still, and easy to stay hidden. But it’s in…
DAWN PATROL · JUN 19, 2025
Backblast! Looked good on Paper-Too Many Burpees (
WARMUP: mosey tube behind epic chophouse for a COP. Included SSH‘s, mountain, climbers, imperial walkers, squats, and finished with five Burpee‘s OYO. THE THANG: head behind Panera for a starfish WO. Three Burpee’s…
DAWN PATROL · JUN 17, 2025
Backblast! Huey, Dewy and Sweaty
WARMUP: Cyclops kindly warmed up the Pax as YHC was coming in hot after doubling down THE THANG: Moseyed to the field next to the park, laid out the Starfish workout, the 5 arms were counts of 15 each and they were…
DAWN PATROL · JUN 12, 2025
Backblast! Crawl-Climb-Conquer
WARMUP: 100 SSH THE THANG: 5 cones spaced ~15 yards apart Bear crawl from cone to cone Perform cumulative exercises at each cone: Cone 1: squats – 10 Cone 2: humpers – 20 IC Cone 3: CDD – 15 Cone 4: LBCS – 15 IC Cone 5…
DAWN PATROL · JUN 10, 2025
Backblast! Dawn Patrol Leg Day
WARMUP: Mosey to parking lot by Police Station SSH Windmill Low slow squats Broga Toe touches while holding plank 5 merkins THE THANG: Moved over to the paved path where we did 4 corners 20 of each, one exercise each…
DAWN PATROL · JUN 5, 2025
Backblast! 10x10 in Kingsley
WARMUP: 5x SSH Butt Kickers High Knees Shuffle left/right THE THANG: 10 exercises, 10 reps each (4 count, so technically 20 - yes The Pirate). Pax do first exercise then run loop (upstairs, with a burpee, then back)…
DAWN PATROL · JUN 3, 2025
Backblast! Ok it’s 061……what??!?
WARMUP: mosey to the upper lot for windmills. I/C, burpees, imperial walkers I/C, burpees, Hillbilly walkers I/C, burpees, Moroccan night clubs I/C, burpees, Seal jacks I/C, burpee Mosey to the Pike Electric lot THE…
DAWN PATROL · MAY 29, 2025
Backblast! My Pet Rock
WARMUP: Mosey to main road beside the pond, then SSH, Seal Jacks, Windmills THE THANG: Mosey to rip rap pile. PAX picked a rock, then we did 15 in cadence of each: - Derkins (feet on rock) - LBCs (holding rock) …
DAWN PATROL · MAY 27, 2025
Backblast! The Wetter the Better
WARMUP: Brief COP and stretching by the bandshell THE THANG: We made our way around WEP stopping for fun in some traditional old school ways. From the path along 160 at the far end we Inch Wormed across the field…
DAWN PATROL · MAY 22, 2025
Backblast! Return of the buckets
Six young men enjoyed running thru Kingsley this morning, picking exercises out of three different buckets spread out around the campus. The required number of burpees was achieved and there was little complaining…
DAWN PATROL · MAY 20, 2025
Backblast! Looping it up with Cindy at DP
WARMUP: Rucked a loop around and through Main Street checking out the new Lego store, Bricks and Minifigs? THE THANG: Veterans Park ruck loops stopping for 25 Cindy Curls, 25 overhead presses, 25 rows, and 1 loop…
DAWN PATROL · MAY 15, 2025
Backblast! Homage & Something New
Combine some of the greatest hits from previous Qs at Dawn Patrol and mix in something new. WARMUP: Mosey by the pond to staircase: SSH, Windmills Bear crawl the stairs Imperial & Hillbilly Walkers THE THANG: Mosey back…
DAWN PATROL · MAY 13, 2025
Backblast! Old FM
3 was the count for ruck exploring an old FM neighborhood for the Tuesday 06:15 edition of Dawn Patrol. Looking forward to the Italian festival, and prayers for job searches, graduating students, and family…