backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
236 backblasts mention “Minuteman”
THE YARD · SAT MAY 30
Dora Plays Games
WARMUP: SSH, IW, HW, CP, Merkins THE THANG: Stack of tiles with exercises. Two teams flip a tile and do 10 reps then run a lap. The “#2” team won an extra set of SSH! CONGRATS! Part II: Dora: 200 Squats, 200 LBCs, 200…
DAWN PATROL · THU MAY 28
Tour all the parking lots
WARMUP: SSH, IW, HBW, MNC, WM, cherry pickers, mosey THE THANG: mosey through all the parking lots around Kingsley stopping for pain stations along the way: Pain stations alternated between 1. Exercise set (10 ea) - big…
DAWN PATROL · THU MAY 21
Blast the burpees
WARMUP: Side Straddle Hops, Squats, hillbilly walker,Peter Parker, Up Dog, Down Dog, Walk the Dogs THE THANG: Run to pond side (lpl fin) towards speed limit(25) symbol Do 10 reps of first exercise, run down hill (Lpl…
DAWN PATROL · TUE MAY 19
5 - 25 - 250
Slow mosey around the perimeter of the parking lot, then circle up near COT for the following WARMUP: - 20 SSH - 10 Windmills - 20 MNC - 15 Strawberry Pickers - 20 OH clamps Then mosey over to the start of the WEP loop…
6@6 · SAT MAY 16
Pre cannoli run
Route: Munn to Harris to Spratt to White. Down Jackson back up Harris to Munn to Panera
DAWN PATROL · THU MAY 14
Suns Out, Guns Out
WARMUP: Mosey around Kinsgley - SSH, low slow squat, imperial walkers, hillbilly walkers, moroccan nightclub, etc. THE THANG: After we mosey'd around for a little and completed warmup exercises, we found some rocks to…
DAWN PATROL · TUE MAY 12
Popular bear crawl
WARMUP: each pax ran a couple of circles around the group THE THANG: we toured the park with various annoying exercises, including sprints, jogging. Indian runs. Butt hole Indian bear crawls, uphill lunges, run around…
6@6 · SAT MAY 9
Running For Bread
WARMUP: Pre Stretch THE THANG: 2 Routes for Roads and Trails MARY: She was missed ANNOUNCEMENTS: Newsletter COT: Top Secret
DAWN PATROL · TUE MAY 5
Blocks, Coffee, and Sandwiches
WARMUP: Windmill Moroccan Side Lunge Mtn Climber Downdog Updog THE THANG: 4 rounds of 4 exercises repeated at 4 corners. Reps increase at each corner: 5/10/15/20 Round 1 Merkins Jump Squats Crunches Side Straddle Hops…
6@6 · SAT MAY 2
We’re gonna melt
WARMUP: no way! THE THANG: Run out back of Kingsley by roundabout, take R on 21 back towards Peachstand. Left on 160 and continue all the way through Strawberry Festival land to Poppyseed across from Humble Cup. Left on…
DAWN PATROL · THU APR 30
WEP tour with bear crawls and burpees
WARMUP: SSH, Merkins, nightclubs, mountain climber THE THANG: Set of 10 exercises at each of 11 wooden benches around WEP Dora on the side hill leading up from the parking lot. One PAX runs up the hill to beginnning of…
DAWN PATROL · THU APR 30
Buckets and stairs
WARMUP: Lots of clapping THE THANG: Buckets made an appearance and were placed in three locations around Kingsley including up a staircase which was very well received. Each bucket contains tickets of exercise…
6@6 · SAT APR 25
Boston Marathon finisher on Q
4 early 2 for coffee and stories 4 trails 5 roads WARMUP: petting Wegmans Boston Marathon medal THE THANG: see above MARY: too many to name ANNOUNCEMENTS: Wegmans ran the Boston Marathon COT: more petting
DAWN PATROL · TUE APR 14
Dawn Patrol retirement check in
WARMUP: dynamic and the regulars THE THANG: movement throughout the AO that hit most body parts MARY: ANNOUNCEMENTS: newsletter COT: prayers and praises all around but jobs, family, marriages were emphasized
DAWN PATROL · THU APR 9
Masters Party at Dawn Patrol
A tradition unlike any other…The Masters. This time of year is one of my favorites. The weather starts to turn warmer. The trees and flowers start to bloom. People start coming outside of their homes. And the NCAA…
DAWN PATROL · TUE APR 7
Moderate until it isn’t
WARMUP: 80 SSH in cadence for Flounders bday Squats Broga THE THANG: Mosey to the Springs building near front by the garden area 10 dips 10 derkins 10 crazy leg twist 10 dips 10 derkins 10 Bulgarian split squats each…
6@6 · SAT APR 4
Running & Rucking
WARMUP: Ruckers did warmups THE THANG: Ran, Marathon training and rucked trails at Anne Springs MARY: ANNOUNCEMENTS: COT:
DAWN PATROL · THU APR 2
Islands of Adventure!
WARMUP: Start at flag and mosey around a bit heading towards parking lot behind Panera Windmills Imperial Walkers Hillbilly Walkers 5 Worst Merkins Ever OYO THE THANG: Island Adventure #1 (~15 parking spaces): Half Wilt…
DAWN PATROL · TUE MAR 31
A stroll around the park
WARMUP: Mosey to playground, stopping along the way for Side Straddle Hops, Imperial walkers, Hillbilly walkers, an 6 count burpees. THE THANG: Dora at playground. One pax runs around the playground, stopping for…
6@6 · SAT MAR 28
River District
WARMUP: Nope THE THANG: Munn to Harris under I77 to Sam Smith across Sutton down to New Grey Rock and back. MARY: ANNOUNCEMENTS: COT:
DAWN PATROL · THU MAR 26
ZigZag Cones - CSPAN Style
WARMUP: Super-G had the warmup. Quick mosey to one of the many lots at Dawn Patrol. Some SSH, merkins, Moroccan nightclubs, windmills, and maybe a few others, this old man can't remember. THE THANG: Pax partnered up, so…
DAWN PATROL · TUE MAR 24
March Madness
WARMUP: SSH, windmill, imperial walker, hillbilly walker, plank... Mosey around the park changing exercises at each bench - karaoke * 2, shuffle * 2, high knees, butt kicks. Stop for merkins, low slow squats, planks…
6@6 · SAT MAR 21
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This may not have happened and may have happened twice, please count your miles double either way WARMUP: no THE THANG: 6 miles minimum MARY: not present ANNOUNCEMENTS: of course COT: mostly prayers
DAWN PATROL · TUE MAR 17
Backblast! Sweet Baby Jesus
The cold front came through and it was winter temps again. But the love for U-Haul brought out the men today. WARMUP: SSH, IW, HBW, squat, windmill THE THANG: Run to Church of Nazarene on Harris Street. Partner up for…