backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
497 backblasts mention “Dojo”
JUL 18, 2025
Backblast! Miyagi's VQ
WARMUP: Mosey SSH The Windmill Squats Shoulder Taps THE THANG: 3 Total Rounds of Suicide - 1 Carolina Dry Docks - 20 Air Squats - 20 Mountain Climbers - 20 Merkins - 20 Four Corners 3 Rounds Of Each Merkins and LBC…
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…
CLYDESDALES · JUL 16, 2025
Backblast! running 8 blocker
WARMUP: Broga while twister complained he doesn't stretch enough THE THANG: Kingsley hill repeats with 8 blocker explanation as the recovery. Would focus on running only next time during beatdown and spend 15 mins to go…
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…
THE YARD · JUL 12, 2025
Backblast! Dad Bod Deluxe
WARMUP: Moroccan nightclub Imperial walker Cherry picker Windmill THE THANG: Bucket of fun - 2 rounds of 11 stations. 45 seconds exercise with 30 seconds rest - Jump rope - Squat jumps - Mountain climbers - American…
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…
CLYDESDALES · JUL 9, 2025
Backblast! Omaha - Kingsley Loop
Original NASCAR loop was Omaha’ed due to construction :construction: . When in doubt just run to Kingsley. Miles were had, smiles were enforced. JWow
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…
THE YARD · JUL 5, 2025
Backblast! Thrillmas In July
Twas the day after the 4th and all through the Yard not a creature was stirring except 7 pax who wanted to work out hard. Drop Thrill was on Q and had a devious plan. There was too much shoulder work for Ruby to stand…
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…
THE YARD · MAY 31, 2025
Backblast! Enter The Snake Pit Hurricane
12 pax entered the eye of the storm and got better. Welcome FNG’s Grogu and Binford! Suplex brought out FNG Binford because of tools or something along those lines. :clap: Rumbling Bald brought out his 2.0 FNK Grogu who…
THE BALLROOM · MAY 27, 2025
Backblast! Staying Dry
Listen: while I had an idea of what I wanted to do yesterday, I made this up as we went along. The rain cause me to modify. Needed to stay dry (well—WANTED to stay dry). I had a 2hr drive right after the workout to head…
SOUL TO SOLE · MAY 22, 2025
Backblast! Dr. Izumi Tabata
WARMUP: THE THANG: TABATA ruck shuffle. 4:15 ruck pace , 45 sec run the whole time. We made our way down to the 9th grade wing of FMHS. Used the cinder blocks , rucks on and did 20 reps of OHP and Squats x 3 rounds…
CLYDESDALES · MAY 21, 2025
Backblast! No rain but sure felt like rain
WARMUP: None THE THANG: Munn to Harris to Ardrey to 160, down Jackson to Harris back to COT MARY: ANNOUNCEMENTS: COT:
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…
THE BALLROOM · MAY 13, 2025
Backblast! All of them
WARMUP: Mosey to behind the track. Windmills, cherry pickers, imperial walkers, clear the circle for runners coming through, resume imperial walkers, merkins, stretches and shoulder taps. THE THANG: We all need partners…
THE YARD · MAY 10, 2025
Backblast! Youngest Q in the Fort
Tapout's 2nd Q WARM UP Play “We Will Rock You” When it says “We will, do a squat When it says “Rock you” do a burpee And every other beat do an overhead clap Mosey Down the road to the bus entrance THE REAL WORKOUT Run…
SOUL TO SOLE · MAY 8, 2025
Backblast! Rosie’s little stroll
WARMUP: We don’t need no warm up THE THANG: Ruck to Walter Elisha MARY: Stretches in front of an unsuspecting bystander ANNOUNCEMENTS: Cannoli run, tortoise and hate, COT:
CLYDESDALES · MAY 7, 2025
Backblast! Loop de loop
WARMUP: not today THE THANG: Kingsley loops MARY: also not today ANNOUNCEMENTS: This Sat trash pickup, Canoli Run the 17th, Tortoise and Hare in June. COT: prayers for the mental battle
THE BALLROOM · MAY 6, 2025
Backblast! ?
THE THANG: We hit the turf field at PK Middle for some pick a ticket from the bucket running. Got in 2.5 miles all said and done. Great work and mumblechatter. All enjoyed. ANNOUNCEMENTS: Fogerty is your host for Adopt…
THE YARD · MAY 3, 2025
Backblast! Moderate burn
WARMUP: SSH, low slow squats, MNC and in honor of the strawberry festival, strawberry pickers. THE THANG: Mosey to the basket ball court/track, one lap warm up. Ladder workout, 10 exercises(Merkins, mountain climbers…
SLOW BURN · MAY 2, 2025
Backblast! Triangle of pain- Not a Diamond
WARMUP: Mosey and stop three times -exercises THE THANG:" Triangle of pain" 1. ABs, 2. Shoulders and 3. shoulders (7 exercises at each stop x 20 reps each time around. Most made two full trips all 7 exercises x 20 MARY…
CLYDESDALES · APR 30, 2025
Backblast! Where are the crowds
WARMUP: None THE THANG: Munn to Harris to Jackson to Ardrey to Harris, back to COT!! MARY: ANNOUNCEMENTS: Cannoli Run. Litter pick up COT:
THE ARMORY · APR 28, 2025
Backblast! KB Mondays
WARMUP: ssh, merkins and morrocan night clubs THE THANG: Four rounds of mechanical drop sets. Do amrap of a movement and move right into the next. Round one - single arm press( each arm), upright row, y press and dry…