backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
242 backblasts
DAWN PATROL · MAY 8, 2025
Backblast! 4 corners
WARMUP: ran the loop pearls on a string style with SSHs and squats THE THANG: Four corners. We ran to the Sunbelt parking lot. The four corners were mountain climbers, Carolina Dry Docks, squats and merkins. We did an…
DAWN PATROL · MAY 6, 2025
Backblast! Ruck work at DP
1.9 mile loop with 5 ruck pain stations 10 lunges 10 curls 10 Merkins 10 flutters 10 overhead press
DAWN PATROL · APR 29, 2025
Backblast! Rucking Memory Lane at WEP
WARMUP: Ruck to WEP THE THANG: Lap around WEP Jacob's Ladder with ruck on hill (squats, bear crawl, merkins) Lap around WEP Ruck back through FM Town buildings and millstone park back home MARY: she stayed in the…
DAWN PATROL · APR 22, 2025
Backblast! 2.5 miles and a cloud of dust
WARMUP: Snake Pit THE THANG: double down with a 2.5m ruck MARY: was not present, but Dojo was ANNOUNCEMENTS: yes COT: yes
DAWN PATROL · APR 18, 2025
Backblast! 10-20-30 Back to Back Days
WARMUP: Mosey and then SSH, cherry pickers, windmill, imperial walkers, hillbilly walkers, plank, merkins, walk the dog, honeymooners, etc. THE THANG: Utilizing 3 islands in the parking lot behind Panera, we did…
DAWN PATROL · APR 15, 2025
Backblast! Dawn Patrol
WARMUP: None THE THANG: we rocked, and I made the packs to several exercises at at least two stops. They grumbled. MARY: None ANNOUNCEMENTS: Cannoli Run COT: We prayed and I do not recall the specific intentions
DAWN PATROL · APR 10, 2025
Backblast! Webb-o-rama 'til the Sun Rises
WARMUP: 10x SSH 10x Windmills 10x Imperial Walkers 10x Cherry Pickers 10x TRUE Sumo Squats THE THANG: 4 cones set up along path near the pond. On each cone were 2 exercises to be done in Jack Webb style (1:4 ratio) Cone…
DAWN PATROL · APR 8, 2025
Backblast! I forgot my ruck sack to the ruck sack
The Thang We rucked about 1.5 miles stopping for 10 rep exercises of OH press, curls, tris, chest press, abs, squats, and calf raises. We discussed our best sporting events and fun with parenting. The theme was the Boy…
DAWN PATROL · APR 3, 2025
Backblast! $100,000 Pyramid (Scheme)
WARMUP: Seal Jacks, Moroccan Nightclubs, Cherry Pickers, Windmills THE THANG: The amphitheater has 11 stone “benches”. An index card with 2 exercises was placed on each stone. One at a time, a pax bear-crawled to a…
DAWN PATROL · APR 1, 2025
Backblast! Dawn Patrol
WARMUP: THE THANG: Ruck with stops doing 10 merkins, 10 upright rows, 10 squats MARY: ANNOUNCEMENTS: newsletter COT: prayers for parents, kids
DAWN PATROL · MAR 27, 2025
Backblast! Pyramids at DP
Mosey to the Sunbelt Lot Warmarama followed by Pyramid of Pain circling the lot between reps Pyramid of Pain Take 1 lap after completion of each exercise Jump Squats x 10 Flying Squirrels x 20 Carolina Dry Docks x 30…
DAWN PATROL · MAR 25, 2025
Backblast! A Respectable Ramble
WARMUP: Disclaimer only THE THANG: A ruck around FM including WEP, Massey and Harris St. Great conversation about life in Respect stage among 3 Respectables. Lots of love for The Fort and our pax referenced. Emphasis on…
DAWN PATROL · MAR 20, 2025
Backblast! Everyone wants to be Double D
WARMUP: Mosey around the park with the following exercises throughout - SSH, cherry pickers, imperial walkers, hillbilly walkers, moroccan nightclub, windmill. THE THANG: Start with bear crawls at the roundabout, then…
DAWN PATROL · MAR 18, 2025
Backblast! Ruck/run
Dawn Patrol on Tuesday has a ruck or run option. FTC showed up to run! WARMUP: THE THANG: Head to WEP. Rucked laps around the park stopping at each swinging bench for 10 squats with ruck on.
DAWN PATROL · MAR 13, 2025
Backblast! Hurt So Good
WARMUP: Short mosey around amphitheatre, down path by pond around fire pit and back with some exercises along the way and short COP. Mosey to stairs in strip where Epic sits. THE THANG: Figure 8 loop that includes a run…
DAWN PATROL · MAR 11, 2025
Backblast! Run or Ruck or Bootcamp or All 3.
WARMUP: Started moving THE THANG: Rucked to a parking lot, ran a loop, did accumulating exercises at each stop. 10 Merkins, 10 BigBoys, 10 Ruck Curls, 10 Dips, 10 Squats. MARY: Nope. Landed right on time. ANNOUNCEMENTS…
DAWN PATROL · MAR 6, 2025
Backblast! Breezy beat down
WARMUP: Seal Jacks, Moroccan Night Clubs, Windmills THE THANG: Mosey to parking lot with some Karaoke, Butt Kickers, and High Knees along the way. Dora with one partner running the perimeter of the parking lot while the…
DAWN PATROL · MAR 4, 2025
Backblast! Two schmucks and a Ruck(s)
WARMUP: Say hello to departing Block Party PAX and set watch THE THANG: Ruck from Veterans Park to Springs Complex and back with heavy conversation on how YHC can love Pusher more than I already do…squeeze maybe 2%more…
DAWN PATROL · FEB 27, 2025
Backblast! Elevated 4 Corners
WARMUP: Quick warmup on the Kingsley amphitheater stage (SSH, Windmills, Toy Soldiers). THE THANG: Run to building near the hotel for 4 corners. Round 1- 1 burpee at each corner Round 2 - 1 burpee, 2 Donkey Kicks at…
DAWN PATROL · FEB 25, 2025
Backblast! Dusk Patrol
WARMUP: Hide the sandbag in the trunk of my car THE THANG: Harris street park to WEP +1 lap carrying heavy things MARY: ANNOUNCEMENTS: COT:
DAWN PATROL · FEB 20, 2025
Backblast! Failure as an exercise
WARMUP: SSH , mosey, etc THE THANG: Take the loop around Kingsley, stopping for a session with rocks, a session on the straight away along the pond MARY: Yes, she closed us out including a plank to failure to put an…
DAWN PATROL · FEB 18, 2025
Backblast! over the hills and far away
WARMUP: Disclaimer THE THANG: Ruck through Whiteville Park, finishing with downhill lunges in Massey (yikes!) MARY: Absent ANNOUNCEMENTS: D2D, convergences COT: Clemson admission decision, aging parents
DAWN PATROL · FEB 13, 2025
Backblast! Keeping Dry
WARMUP: SIDE STRADDLE HOPS SEAL JACKS IMPERIAL WALKERS HILLBILLY WALKERS WINDMILLS MOUNTAIN CLIMBERS THE THANG: 3x thru the board of pain (see pic) topped off with: Wall sit - 1 minute Plank - 1 minute Ladder with…
DAWN PATROL · FEB 11, 2025
Backblast! Four men under gray skies
WARMUP: Disclaimer only THE THANG: Rucked 2.5+ miles through Old Orchard - thankfully no rain despite predictions and threatening skies MARY: Shoulder taps & stretching ANNOUNCEMENTS: Successful wine dinner! COT…