backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
242 backblasts
DAWN PATROL · FEB 6, 2025
Backblast! Four for a tour
Was a nice warmish morning WARMUP: SSH, IW, seal jacks, squats, windmill, merkin THE THANG: 1. Pearls on a string with 5 stops. Each for SSH, IW, Squat. Ran around the perimeter of Kingsley. 2. Dip Derkin Step up…
DAWN PATROL · FEB 4, 2025
Backblast! Ruck tour
WARMUP: None THE THANG: Rucking MARY: She wasn’t there ANNOUNCEMENTS: Last call for wine tasting and dinner at Epic COT: Prayers for family and career decisions
DAWN PATROL · JAN 30, 2025
Backblast! Countdown to Sunrise
WARMUP: Moseyed to 3 different areas for warm ups: - SSH - IW - Windmills - Hillbilly Walkers - Seal Jacks - Peter Parkers - Plank Jacks - Parker Peters - Some abs I can't remember THE THANG: Run to east side of pond…
DAWN PATROL · JAN 28, 2025
Backblast! Ruck Harris Street
WARMUP: THE THANG: Harris Street to Jackson to endex. MARY: nope ANNOUNCEMENTS: Wine dinner Feb 6th. 4 seats left. COT:
DAWN PATROL · JAN 23, 2025
Backblast! 18 degrees and toasty
WARMUP: mosey to coupons (rocks) with karaoke, butt kickers, and high knees along the way. THE THANG: 3x rinse and repeat 8 exercises, all in cadence: Merkins 15 Peter Parkers (from elbow plank position) 30 Curls 15…
DAWN PATROL · JAN 16, 2025
Backblast! Pick your poison
WARMUP: SSH, IW, Hillbillies, MC, merkin THE THANG: Nosey to stairway down from Epic where we did Apollo Ono, Side lunge, mogul jumps while trading off sprints up and down the stairs. Next OB and MM traded off picking a…
DAWN PATROL · JAN 14, 2025
Backblast! In case you missed it
WARMUP: 10 squats with 60lb sand bag and ruck THE THANG: Wait for folks to show up MARY: Throw down some sandbag work ANNOUNCEMENTS: COT: At Panera
DAWN PATROL · JAN 9, 2025
Backblast! Sure you don't want to just grab a coff
WARMUP: Goofballs Low slow squat Low slow merkins Let's get outta here, it's cold THE THANG: 4 corners around Kingsley loop: 2 rounds, 20 reps each of Corner 1 - Upper Body Merkins Derkins CDDs Corner 2 - Leg Day Squats…
DAWN PATROL · JAN 7, 2025
Backblast! Phi Slamma Bama
WARMUP: The first 10 mins of the ruck THE THANG: We continued the ruck for another 35 mins covering the Alabama route rolling back down Main St and then up around the Pharmacy and back home. No official Strava results…
DAWN PATROL · JAN 2, 2025
Backblast! 4 corners of Pain
She was a balmy 31 degrees. I was the only one wearing shorts. Go figure. Great to see so many faces at DP! WARMUP: run to sunbelt parking lot. Standard array of SSH, IW, squat, cherry pickers, arm circles, merkins…
DAWN PATROL · DEC 31, 2024
Backblast! Bury those burdens
WARMUP: Standing at start waiting for Pusher to get his act together THE THANG: We completed a holiday lights ruck through FM. Along the way we shared some low points, burdens, disappointments from 2024 with a fellow…
DAWN PATROL · DEC 26, 2024
Backblast! Boxing Day Double Q
WARMUP: Boxing Day background from Gump THE THANG: We stayed put in the Amphitheatre the whole 45 mins other than taking turns to run with imaginary box held overhead as the timing device for each exercise. Exercises…
DAWN PATROL · DEC 19, 2024
Backblast! Round Robin
Perfect weather morning for 4 PAX to show their mettle WARMUP: pearls on a string THE THANG: Jekyll: Curls, overhead press, tricep extension, bent over row at the rock quarry. Old Bay: Suicide series with merkins and…
DAWN PATROL · DEC 17, 2024
Backblast! Burpees for Breakfast
WARMUP: The walk from car to AO THE THANG: Rucked 2.3mi with stops for burpees and core exercises along the way. Lovely holiday light tour of FM plus fellowship followed by coffeeteria. MARY: include in Thang COT: Of…
DAWN PATROL · DEC 12, 2024
Backblast! Bring the Heat
WARMUP: Side Straddle Hops, Windmills, Imperials & Hillbillys THE THANG: Mosey towards hotel and around buildings with karaoke, butt kickers, high knees, circle back to stairs. Dora 5 trips up & down stairs, partner…
DAWN PATROL · DEC 10, 2024
Backblast! Rucking around Rain Free
The rain cleared just in time for 45 minutes of walking around DT fort mill with packs on. Great discussion about CRI and learning more about it.
DAWN PATROL · DEC 7, 2024
Backblast! Dirty McDeuce and Joe
WARMUP: Brief COP to loosen up, esp for Short Sale after flying in middle seat back from Greece. THE THANG: Main Event was a Dirty McDeuce sequence filled with various Merkins, squats, lunges, core and of course four…
DAWN PATROL · NOV 26, 2024
Backblast! FOMO Tuesday
WARMUP: not needed today THE THANG: Rucked the Bama loop plus some extra. Rain stopped just before launch. Dripping trees, morning rooster, birds and school buses provided the company this am, all uplifted by the…
DAWN PATROL · NOV 21, 2024
Backblast! Accumulator
Mosey toward back of Lash parking lot. Stop for some COP warmup: - SSH - Windmills - Mountain Climbers - Maybe some more? Can't remember Mosey to very back of Lash Exercises: 1 rep at 1st island 2 reps at 2nd 3 reps at…
DAWN PATROL · NOV 19, 2024
Backblast! Best Sunrises at DP
2+ ruck miles plus 5 sets of the following: 10 squats 10 lunges 10 curls 10 overhead press 10 merkins
DAWN PATROL · NOV 14, 2024
Backblast! Bacon Talk
WARMUP: Mosey to Sunbelt parking lot. SSH, windmill, imperial walkers, hillbilly walkers, cherry pickers, low slow squat. THE THANG: Dora in parking lot - 100 merkins, 150 squats, 200 LBCs. Wall sits with alternating…
DAWN PATROL · NOV 7, 2024
Backblast! Catching up over bear crawls
WARMUP: COP with SSH, MTN climbers and other fun THE THANG: mosey through Kingsley retail down past roundabout to hill below parking garage for a Jabocs ladder with Sumo Squats and Burpees. Next we moseyed to Sunbelt…
DAWN PATROL · NOV 5, 2024
Backblast! Ruckin Around
Day started in the dark and finished in the light. Dawn! WARMUP: none THE THANG: 2.2 miles downtown. A few stops for squats MARY: none COT: prayers and praises for jobs, families, marriages, and the nation as today is…
DAWN PATROL · OCT 31, 2024
Backblast! Dora stairs baby
Beauty of a morning! We hade 4 PAX show for latest edition of dawn patrol WARMUP: run. Then usual suspects of warm up. THE THANG: part 1 - bear crawl/merkin - Crawl bear/CDD - lunge walk squat Part 2 - Dora 100 Merkin…