backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
333 backblasts mention “Jekyll”
DAWN PATROL · NOV 6, 2025
Backblast! One lap is all it takes
WARMUP: ssh, wind mills, imp walkers, plank, up and down dog, Peter Parker’s THE THANG: we moseyed one lap around the large loop around the pond and LPL (counter clockwise) starting at cot. We stopped at every other…
DAWN PATROL · NOV 4, 2025
Backblast! All around WEP
WARMUP: normal stuff THE THANG: take a lap followed by another lap stopping at the 9 swings for proper form upper body and lower body alternated and core at all stops MARY: no time for her today ANNOUNCEMENTS…
DAWN PATROL · OCT 28, 2025
Backblast! Board of Pain
It was cool and rainy. Perfect conditions for the #gloom WARMUP: Ran to top of hill and hit the regulars: SSH, Seal Jacks, squats, arm circles, windmill, broga THE THANG: Board of Pain. Finish each exercise and take a…
DAWN PATROL · OCT 23, 2025
Backblast! Slow down
WARMUP: stretching and the regulars (10reps each) THE THANG: mosey to sunbelt parking lot. 3 sets of each at 20 reps at various locations in the parking area. Merkins, lbcs Squats, American hammers Shoulder taps…
DAWN PATROL · OCT 16, 2025
Backblast! Kingsley Apparatus and 2 FNGs
WARMUP: SSH, WM, CP THE THANG: Thang 1: 40 Step-ups, 20 Erkins, 10 Derkins Thang 2: From the front entrance at Kingsley (near RT 160), we made our way around the Kingsley Loop. At every light post : 3 burpees At every…
DAWN PATROL · OCT 9, 2025
Backblast! Buckets (again)
WARMUP: We warmed up Went to the now famous buckets workout. Three buckets were placed around Kingsley. Upon arrival the packs found various exercises on paper slips that were pulled from the buckets at random. The goal…
OCT 7, 2025
Backblast! 13 YR Anniversary Convergence
WARMUP: THE THANG: Here is my weinke - Assassin We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools. Starting at the front door we headed around the back, past the shop, past the…
DAWN PATROL · SEP 30, 2025
Backblast! 9 Round - open at F3
WARMUP: Mosey to the police station side lot Exercises in cadence Windmills Cherry Pickers Imperial walkers Hillbilly walkers Seal jacks Low slow squats Moroccan night clubs from peoples chair position Plank Merkins…
DAWN PATROL · SEP 23, 2025
Backblast! Burned Bright!
WARMUP: Various back stretches to loosen up in cadence. THE THANG: Classic bootcamp without running, merkins, or burpees. 6 flights with 5 themed exercises each of MMA, Cardio Broga, Plyometrics, Lower Body Burn, and…
DAWN PATROL · SEP 18, 2025
Backblast! 1 Shovelflag, 2 Qs, Triple-check, and L
WARMUP: Jekyll started out. Standard fare for warm up before starting a mosey. THE THANG: Mosey down to lowest point in Kingsley area. Pax instructed to "chose wisely" from the pile of quarry rocks. Together, pax did 3…
DAWN PATROL · SEP 16, 2025
Backblast! Courage is alive at Dawn Patrol
Let me start by saying the weather is fantastic right now. Honestly, it perfect F3 weather. Warm enough to build up a sweat but lightly chilly enough to not sweat too much. Nonetheless, YHC was honored to Q the DP. It…
DAWN PATROL · SEP 11, 2025
Backblast! Inchworms/Casey Kasem HIIT Parade
WARMUP: - SSH - Imperial Walkers - Scoops (5 each leg OYO) - Elbows-to-opposite high knees (in cadence) - Henceforth known as 'Leprechauns' - credit Double D - Frankensteins (5 each leg OYO) - Calf-raises (in cadence)…
DAWN PATROL · SEP 9, 2025
Backblast! Hills
WARMUP: Mosey to police station parking lot for SSH, windmill, imperial walkers, hillbilly walkers, Merlin’s, cherry pickers. Mosey parking lot by dog shelter. THE THANG: Start of with running back and forth in the…
DAWN PATROL · SEP 4, 2025
Backblast! Scorpions Block Party
WARMUP: Mosey behind Panera, along the way doing Karaoke / Butt Kickers / High Knees / Toy Soldiers Circle up for SSH / Imperial Walkers / Cherry Pickers / Windmills THE THANG: Mosey beside LPL pond for a Webb homage to…
ALCATRAZ · AUG 30, 2025
Backblast! OGs at Alcatraz
It was a perfect weather morning WARMUP: Mosey, windmills, IW, merkins, plank stretches THE THANG: Smuggler Q Modified Dora on the Hill. Big boy sit ups /run 1 lap Flutters/ run 2 laps LBCs/ run 3 laps Step…
DAWN PATROL · AUG 28, 2025
Backblast! Mixed bag of mixed bag.
WARMUP: We shared a 40 lb. Sandbag for our travels. Did some short loops with stops for SSH, Hillbillies, and Mtn Climber (with pause). THE THANG: 5 Derkin/5 Dip rounds with a plank while 1 pax runs a short amphitheater…
DAWN PATROL · AUG 26, 2025
Backblast! 5 course meal with coupon for extra val
WARMUP: Dora on parking lot hill - Hors d’ouvres Run up hill and back while partner does: 1. Side Straddle Hops 2. Hillbilly Walkers 3. Moroccan Night Clubs 4. Windmills THE THANG: Mosey to hill in far corner of park…
BLOCK PARTY · AUG 26, 2025
Backblast! Switcheroo at Block Party
WARMUP: Quick lap of the parking lot then windmills, squats, light stretching THE THANG: As the newly appointed (and very temporary Site Q) we did a mozy out of the parking lot and hung multiple rights to get to the…
DAWN PATROL · AUG 21, 2025
Backblast! Pardon the Interruption
WARMUP: Some movements at the green at amphitheatre THE THANG: 10 burpees, pax run in any direction for 10 secs and return home 10 burpees, repeat run in same direction for 15 secs, return home 10 burpees, run same…
DAWN PATROL · AUG 19, 2025
Backblast! Light pole Accumulator
It was a pleasant morning with a slight breeze. WARMUP: run to 4 corners of the track at WEP. At each corner in cadence : 20 SSH, 10 cherry pickers 10 squats THE THANG: We were supposed to do drill bits but the…
DAWN PATROL · AUG 12, 2025
Backblast! The CKVQ
WARMUP: Short mosey to WEP stage Oblique stretch (Keep your feet on the ground…) Elbows to opposite high knees Frankensteins Scoops Tiptoe walk Heel walk Leg kicks Toe pointers THE THANG: mosey to 123 White St lot (Long…
DAWN PATROL · AUG 7, 2025
Backblast! DJ’s & Who Sings this?
WARMUP: Provided by the Site Q, YHC running late from S2S THE THANG: Circuit of Movements with 10 Reps each - Monkey Humpers - Shoulder Taps - SSH - LBC’s - Kettle Bell Swing - Over the Shoulder Sand Bag Toss - Flutter…
ALCATRAZ · AUG 2, 2025
Backblast! Violating the chicken wing
Warmup: Motivator, IW, CP, WM Appetizer (before leaving the parking lot): The-Violator to one end, Cocaine-Bear-crawl back. Thang#1: Out windward to hill 1st hill Dora: 1 pax jogs down, Nur Back to switch • 50…
ALCATRAZ · JUL 26, 2025
Backblast! Beat the deck #2
WARMUP: side straddle hop, imperial walker, cherry picker, windmill THE THANG: Beat the deck: 9 cards face up and the pax go around guessing higher and lower on any of the cards. You get it right and you do the workout…