backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
497 backblasts mention “Dojo”
DAWN PATROL · THU SEP 10
No title
WARMUP: Jogged from the Amphitheater to the big parking lot behind Panera for a warm up consisting of 1 Burpee 15 Side straddle hops 1 Burpee 15 Cherry pickers 1 Burpee 15 Windmills 1 Burpee 15 Tiny Arm Circles (10…
THE FORT · TUE SEP 8
Saturday Fish Special
Warm-up, lap around the park. Five cones and cinder blocks were set up in the middle of the field. We began with a Dora style workout. Partner 1 - ran cupcakes between the cones while partner 2 began the cindy reps 100…
CURRAHEE · TUE SEP 8
What the hill?
WARMUP: Did some SSH, imperial walkers and a short loop. THE THANG: Rucksacks and sandbags were carried to the top of the awful hill. It my 1st time to “The Hill” so didn’t really know what it was. I do now. MARY: Nope…
DAWN PATROL · TUE SEP 8
Blue's Board of Pain
WARMUP: 15 counts of: Side Straddle Hop, Cherry Pickers, Imperial Walkers, and Hillbilly Walkers 10 Merkins THE THANG: Blues Board of Pain SQUAT THRUSTS: 50 CALF RAISES: 150 (50 REG / 50 IN / 50 OUT) TRI-AB: 99(33 LEG…
THE HIVE · FRI SEP 4
Kettlebell Workout - The Hive
WARMUP: Counting Practice THE THANG: 11s MARY: Kettlebell Hill ANNOUNCEMENTS: Check Slack COT: Thankful for health, family, children, anniversaries.
DAWN PATROL · THU SEP 3
Yellow Brick Road at Kingsley
Arrived early to grab a parking spot near COT because I brought some “battle buddies” for the PAX, two brick pavers for each man to carry during the workout. At first, they felt pretty light. But as the workout…
KITCHEN SINK · WED SEP 2
The daily
WARMUP: - Mosey around the big loop - Mountain climbers - Windmills THE THANG: 10 second rests between sets 1 - Curls (12 reps x 3) 2 - Lying triceps extension (12 reps x 3) 3 - Overhead press (12 reps x 3) 4 - Side…
Q SOURCE · WED SEP 2
Q Source Commitment
WARMUP: Fist pumped each other to welcome in. :joy: THE THANG: What is something you are committed to? Talked about the 2nd C. Commitment. Overcommitting, etc… Great discussion this morning. MARY: ANNOUNCEMENTS: COT:
DAWN PATROL · TUE SEP 1
Dawn Patrol
WARMUP: normal, all in cadence and 15 reps THE THANG: mosey to wall 3 sets step up dips, Derkins. Mosey to park at each swinging bench we add an exercise start with burpees. Add squats, add merkins, add big boys, add…
THE ARMORY · MON AUG 31
3 exercises on repeat
WARMUP: SSH, LSS, IW, Overhead Claps THE THANG: 10 hang cleans, 10 shoulder press, 10 squats, 1 lap. x6 100 KB swings 150 Renegade rows (75 each arm) 200 LBCs Run a lap after completing each workout Finished up with an…
THE FORT · SAT AUG 29
Bands and Birthdays
WARMUP: SSH, Windmills, Willie Mays Hays, Cherry Pickers, Imperial Walkers THE THANG: Each PAX was given 2 resistance bands. We then made our way around the AO stopping 8 times to do 5 band exercises in reps of 13 …
THE HIVE · FRI AUG 28
Citius, Altius, Fortius
WARMUP: Warmup - SSH x 30 - Imperial Walkers x 20 - Toy Soldiers x 20 - Side Lunges x 15 each side - World’s Greatest Stretch x 5 each side Dynamic Prep: - High Knees (20 yards) - Butt Kickers (20 yards) - A-Skips (20…
DAWN PATROL · THU AUG 27
Bucket list
WARMUP: The usual warmups with some clapping THE THANG: We moseyed around Kingsley and found three buckets that all had orders inside. Ran between each of them. All enjoyed immensely. MARY: There was Mary but I had to…
KITCHEN SINK · WED AUG 26
Sink Q First timer
WARMUP: Some short Moseys w/SSH, Imperials, and Hillbillies. THE THANG: 15’s - 1 round of 15 Dead Lifts/15 Upward Pulls/15 Curls 5x5x5 5 reps/5 exercises/5 rounds Manmakers Merkins Squats Presses Thrusters Repeat 15’s…
Q SOURCE · WED AUG 26
Q3.8 Candor
1. Truth is necessary for good leadership. 2. Candor requires courage. 3. Candor must be two-way. 4. Candor builds trust. 5. Candor is different from criticism.
DAWN PATROL · TUE AUG 25
Primetime Workout (or We Won't Be Running Much)
WARMUP: windmill, imperials, short mosey, toy soldiers, lunges THE THANG: Station 1 - crosswalk - bombjacks Station 2 - entrance - burpees Station 3 - amphitheater - core - PAX choice - cadence Station 4 - grass hill …
THE ARMORY · MON AUG 24
2026.35 Armory
3 rounds of 3 exercises... Lung-walk holds with sprinting... 3 rounds of 3 exercises... Mary
THE FORT · SAT AUG 22
Heavy Shiiiii
WARMUP: lap around the park. Stopped for some merkins, SSH and squats THE THANG: PAX cycled through 8 stations 1: 2x50 KB carry 2: 20 sandbag burpees 60lb 3: 20 hand release merkins, 20 squats, 20 big boys 4: 150lb ball…
THE HIVE · FRI AUG 21
35lb Moderate 24kg Hard
WARMUP: Yep THE THANG: Move to parking lot: Single Arm Deadlift Clean Squat and Press Overhead hold and March did 5 reps on the right, then 5 on the left We did some type of travel between round. I think we hit 4-ish…
DAWN PATROL · THU AUG 20
Every Second Counts
WARMUP: Blue took the reins and rocked his first leadership effort as a pax of The Fort! SSH, Windmill, Merkin, etc THE THANG: Pax moseyed to the parking garage at Sunbelt Rentals (The Forbidden Zone according to…
THE ARMORY · MON AUG 17
Sweaty Monday
WARMUP: briefly THE THANG: Double 11s (22s?) 1. upright row/ tricep ext Suitcase carry to other side 1. Clean/front rack squat E2MOM 1. 10 swings 2. 10 alt upright pull 3. 10 goblet squat 4. 10 merkins Buddy curls…
THE YARD · SAT AUG 15
Borrowed ideas of sweat
WARMUP: Mosey with SSH, Hillbiliies, Lo Slo Squats, Bonnie Blair’s THE THANG: 4 Corners with 5 Burpees in middle (plagiarized from Maximus The Fort Q a few weeks ago. 2 Rounds 15 Merkins 15 Jump Squats 15 Carolina Dry…
THE HIVE · FRI AUG 14
It looked good on card stock.
WARMUP: Parking Lot Mosey/ SSH/ Hillbillies/Around the Worlds/Halos/DeadLifts/High Pulls THE THANG: Partner Double Bell carry while other does Round 1: Mike Tysons Round 2: Derkins. Loop of Pain Stations. Do exercises…
DAWN PATROL · THU AUG 13
10x10 - and again
WARMUP: Ran around and did a few of the standards. THE THANG: 10x10 At the board with the following exercises, we gather and did 10 of the first exercise, then ran a loop (with a burpee at the mid-way point). Then we…