backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
458 backblasts mention “Double D”
FLIGHT PLAN · SEP 30, 2024
Backblast! Hills of Brayden
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
THE FORT · SEP 28, 2024
Backblast! Fort 12 Year Anniversary
THE THANG: Liberty led boot camp, 3D led Kettlebell and Time Machine led run MARY: Dark Helmet rambled about cadence and people not keeping up with the rhythm of his glorious mane ANNOUNCEMENTS: NASA presented the…
DAWN PATROL · SEP 26, 2024
Backblast! Runnin’ In The Rain & We Feel No Pain!
WARMUP: Abe Vigoda, Cherry Pickers, Downward Dog, Honeymooner, Imperial Squat Walkers, Left over Right, Pideon Stretch, THE THANG: Derkins, Dips & Step Ups Rinse & Repeat 3X, Mosey to main parking lot, 11s-Bomb Jacks &…
FLIGHT PLAN · SEP 23, 2024
Backblast! Out-and-Back to Colosseum
Richard's Crossing to 160, head toward Walmart Left just before Arby's and right to cross top of Earthfair parking lot Left on Dave Gibson all the way out to where Colosseum launches. Turn around and run back the same…
ALCATRAZ · SEP 7, 2024
Backblast! 11 years and still counting.....
WARMUP: YHC on Q. Circle up. SSHx22, the following were in counts of 11. Windmill, Squats, Merkins, Mountain Climbers, Imperial walkers, Moroccan Nigh Clubs, Plank Jacks, Peter Parker, HillBilly Walker, Low Slow Squats…
DAWN PATROL · SEP 5, 2024
Backblast! Take the Stairs
Perfect morning and a great start to the day to have Dojo post. Twice this week. WARMUP: short run and COP with merkins, imperial walkers, LBC, squat, mountain climbers and yoga. THE THANG: - triple set of lunge walks…
DAWN PATROL · SEP 3, 2024
Backblast! Hey look, stairs!
WARMUP: mumbled about the route THE THANG: Rucked past the ghost of an AO Thursday past, Footloose. Then went searching for stairs to snake and climb. MARY: 10 squats, 10 flutters ANNOUNCEMENTS: Good Stuff. Get there…
DAWN PATROL · AUG 29, 2024
Backblast! Leadership Isn't Easy and That's Why F3
WARMUP: some chatter about morning mental state, college kid stress, and a weird smell in Kingsley. Then we launched. THE THANG: A lap around Kingsley for 1 mile 11s of Derkins and Dips A lap around Kingsley for mile 2…
DAWN PATROL · AUG 27, 2024
Backblast! Merryweather Farms Route
WARMUP: THE THANG: Rucked from Veteran's Park down to Harris Street Park looped around through Creekside, back through Harris Street Park took the path to WEP, and back to Veterans Park. 2.9-mile loop MARY…
FLIGHT PLAN · AUG 26, 2024
Backblast! Great bootcamp weather for a run (10 de
Walmart Route
6@6 · AUG 24, 2024
Backblast! For the stat guys
Mainframe led the trail guys, YHC pointed the rest in the general direction of QT
DAWN PATROL · AUG 15, 2024
Backblast! Deck of cards
THE THANG: Deck of death (cards). 4 suits. The suits were merkin, LBC, Squat and burpees. 104 reps per. We got several flushes. They were “the hate”. But hated so good! COT: mental health
DAWN PATROL · AUG 13, 2024
Backblast! Burpees disruption
WARMUP: Birthday cupcakes from Harry Cary THE THANG: Rucked Whiteville Park hood with a stop every 5 mins for burpees. ANNOUNCEMENTS: Tortoise & Hare COT: Yes, 5th core principle
DAWN PATROL · AUG 8, 2024
Backblast! When the Storms Come
WARMUP: a pre-workout chat with two FM cops sheltering from the storm THE THANG: We roamed Kingsley in the windy rain thrown at us by the remnants of Hurricane Debby. Multiple laps around the development including a few…
CLYDESDALES · AUG 7, 2024
Backblast! Whoops
WARMUP: THE THANG: 160 into fort mill, left on main, turn around at old Hardee’s for 3, go up to summersby for 4.5 MARY: ANNOUNCEMENTS: COT:
DAWN PATROL · AUG 6, 2024
Backblast! back to school special
WARMUP: some mumblechatter THE THANG: ruckers - 2ish mile loop down to WEP and on the trail to Harris St Park and back towards Printshop and back to Veterans Runners - 4.5 mile loop through main street into zipperland…
SWEEP THE LEG · AUG 5, 2024
Backblast! Bring em out bring em out
WARMUP: pre-run at 0445 THE THANG: braden loops - with 3 pain stations stop 1 - 20 squats stop 2 - 30 LBCs stop 3 - 20 merkins 3 to 4 miles by all MARY: a few core exercises ANNOUNCEMENTS: newsletter COT: yup
DAWN PATROL · AUG 1, 2024
Backblast! Dawn Patrol
WARMUP: Warm up: SSH, IW, squat, windmill, MC, stretch THE THANG: - [ ] Pearls on a string. Merkin, squat, LBC - [ ] Bear crawl/crawl bear - [ ] Lunge walk forward/backward - [ ] Mary ANNOUNCEMENTS: COT:
6@6 · JUL 20, 2024
Backblast! River District meets 6@6
WARMUP: Some of us. THE THANG: Run - 6miles ish - Munn Rd to Harris to Sam Smith to Dam Rd down Harvest Point then back. Out 3 miles back 3 miles. MARY: Nope ANNOUNCEMENTS: Yes - CSAUPs COMING_ Adopt - a - Highway…
THE YARD · JUL 13, 2024
Backblast! It's a moderate without Bs
VQ?: No Started at exactly 6:30 AM with a professional disclaimer stating that YHC is not a professional. We moseyed around the lot and warmed up with, Side Straddle Hop Produce Pickers Windmills Moroccan Nightclubs…
DAWN PATROL · JUL 11, 2024
Backblast! Rock Pile Back explosion
WARMUP: warm up lap with COP with SSH, squat, LBC, and more THE THANG: run to rock pile for curls triceps and squats. 15 each then run to traffic circle. Next would have been Jacob’s ladder but I hurt my back and we…
JUL 11, 2024
Backblast! Escape from the Bermuda Triangle
WARMUP: run to WEP bandshell THE THANG: run WEP lap with 3 stations -- burpees, big boys and CDDs. First lap is 5 reps, add 5 reps with each lap. Goal = 5 laps MARY: LBCs back at launch point ANNOUNCEMENTS: Sweaty Barry…
DAWN PATROL · JUL 9, 2024
Backblast! SweatFest
Running / Ruck AO Down to Jackson Left on Harris Left on trailhead Up parking lot out of WEP Left Ardrey Cross 160 to Skipper Right on Grier to Hardee's Right on Main Loop gives you 2.5. Runners extended until 7am
DAWN PATROL · JUN 18, 2024
Backblast! Dawn Patrol
Running / Ruck AO Down to Jackson Left on Harris Left on trailhead Up parking lot out of WEP Left Ardrey Cross 160 to Skipper Right on Grier to Hardee’s Right on Main Loop gives you 2.5. Runners extended on their own…