backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
333 backblasts mention “Jekyll”
DAWN PATROL · JUL 24, 2025
Backblast! This and That
WARMUP: dynamic warmup with a mosey in between exercises. SSH, squat, merkin, LBC, cherry picker, windmill THE THANG: - Dora 100 merkin, 200 squat, 300 LBC - Dips and derkin series. 10 each on the cement benches…
DAWN PATROL · JUL 22, 2025
Backblast! Lucky 7s
WARMUP: SSH Merkins Windmill Cherry Picker Imperial Walkers Hillbilly Walkers THE THANG: First 7 Run by the WEP bathrooms Merkins / Calf Raises Second 7 WEP amphitheater steps Squats / V-Ups Third 7 Bear crawls in…
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…
DAWN PATROL · JUN 26, 2025
Backblast! Short Attention Span Theater
WARMUP: Yea, that's a good thing to do. We ran a bit first then: SSH, IW, HW, Parker Peter, Yoga, Peter Parker, Yoga, Mountain Climber, Yoga THE THANG: Island Hopping - all in cadence - 5 burpees - 10 merkins (down 1…
DAWN PATROL · JUN 24, 2025
Backblast! Burpees in the Gloom: Because Therapy i
YHC Arrived 15 minutes early. Stretched in the stillness. As the PAX rolled in, we opened with this thought: Opening Message: "“We showed up before the sun—when it’s quiet, still, and easy to stay hidden. But it’s in…
DAWN PATROL · JUN 12, 2025
Backblast! Crawl-Climb-Conquer
WARMUP: 100 SSH THE THANG: 5 cones spaced ~15 yards apart Bear crawl from cone to cone Perform cumulative exercises at each cone: Cone 1: squats – 10 Cone 2: humpers – 20 IC Cone 3: CDD – 15 Cone 4: LBCS – 15 IC Cone 5…
DAWN PATROL · JUN 10, 2025
Backblast! Dawn Patrol Leg Day
WARMUP: Mosey to parking lot by Police Station SSH Windmill Low slow squats Broga Toe touches while holding plank 5 merkins THE THANG: Moved over to the paved path where we did 4 corners 20 of each, one exercise each…
DAWN PATROL · JUN 5, 2025
Backblast! 10x10 in Kingsley
WARMUP: 5x SSH Butt Kickers High Knees Shuffle left/right THE THANG: 10 exercises, 10 reps each (4 count, so technically 20 - yes The Pirate). Pax do first exercise then run loop (upstairs, with a burpee, then back)…
DAWN PATROL · MAY 29, 2025
Backblast! My Pet Rock
WARMUP: Mosey to main road beside the pond, then SSH, Seal Jacks, Windmills THE THANG: Mosey to rip rap pile. PAX picked a rock, then we did 15 in cadence of each: - Derkins (feet on rock) - LBCs (holding rock) …
DAWN PATROL · MAY 27, 2025
Backblast! The Wetter the Better
WARMUP: Brief COP and stretching by the bandshell THE THANG: We made our way around WEP stopping for fun in some traditional old school ways. From the path along 160 at the far end we Inch Wormed across the field…
DAWN PATROL · MAY 22, 2025
Backblast! Return of the buckets
Six young men enjoyed running thru Kingsley this morning, picking exercises out of three different buckets spread out around the campus. The required number of burpees was achieved and there was little complaining…
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…
DAWN PATROL · MAY 15, 2025
Backblast! Homage & Something New
Combine some of the greatest hits from previous Qs at Dawn Patrol and mix in something new. WARMUP: Mosey by the pond to staircase: SSH, Windmills Bear crawl the stairs Imperial & Hillbilly Walkers THE THANG: Mosey back…
DAWN PATROL · MAY 13, 2025
Backblast! Old FM
3 was the count for ruck exploring an old FM neighborhood for the Tuesday 06:15 edition of Dawn Patrol. Looking forward to the Italian festival, and prayers for job searches, graduating students, and family…
DAWN PATROL · MAY 8, 2025
Backblast! 4 corners
WARMUP: ran the loop pearls on a string style with SSHs and squats THE THANG: Four corners. We ran to the Sunbelt parking lot. The four corners were mountain climbers, Carolina Dry Docks, squats and merkins. We did an…
DAWN PATROL · MAY 6, 2025
Backblast! Ruck work at DP
1.9 mile loop with 5 ruck pain stations 10 lunges 10 curls 10 Merkins 10 flutters 10 overhead press
DAWN PATROL · APR 29, 2025
Backblast! Rucking Memory Lane at WEP
WARMUP: Ruck to WEP THE THANG: Lap around WEP Jacob's Ladder with ruck on hill (squats, bear crawl, merkins) Lap around WEP Ruck back through FM Town buildings and millstone park back home MARY: she stayed in the…
DAWN PATROL · APR 18, 2025
Backblast! 10-20-30 Back to Back Days
WARMUP: Mosey and then SSH, cherry pickers, windmill, imperial walkers, hillbilly walkers, plank, merkins, walk the dog, honeymooners, etc. THE THANG: Utilizing 3 islands in the parking lot behind Panera, we did…
DAWN PATROL · APR 15, 2025
Backblast! Dawn Patrol
WARMUP: None THE THANG: we rocked, and I made the packs to several exercises at at least two stops. They grumbled. MARY: None ANNOUNCEMENTS: Cannoli Run COT: We prayed and I do not recall the specific intentions
DAWN PATROL · APR 10, 2025
Backblast! Webb-o-rama 'til the Sun Rises
WARMUP: 10x SSH 10x Windmills 10x Imperial Walkers 10x Cherry Pickers 10x TRUE Sumo Squats THE THANG: 4 cones set up along path near the pond. On each cone were 2 exercises to be done in Jack Webb style (1:4 ratio) Cone…
DAWN PATROL · MAR 18, 2025
Backblast! Ruck/run
Dawn Patrol on Tuesday has a ruck or run option. FTC showed up to run! WARMUP: THE THANG: Head to WEP. Rucked laps around the park stopping at each swinging bench for 10 squats with ruck on.
DAWN PATROL · MAR 13, 2025
Backblast! Hurt So Good
WARMUP: Short mosey around amphitheatre, down path by pond around fire pit and back with some exercises along the way and short COP. Mosey to stairs in strip where Epic sits. THE THANG: Figure 8 loop that includes a run…
DAWN PATROL · MAR 11, 2025
Backblast! Run or Ruck or Bootcamp or All 3.
WARMUP: Started moving THE THANG: Rucked to a parking lot, ran a loop, did accumulating exercises at each stop. 10 Merkins, 10 BigBoys, 10 Ruck Curls, 10 Dips, 10 Squats. MARY: Nope. Landed right on time. ANNOUNCEMENTS…
DAWN PATROL · MAR 6, 2025
Backblast! Breezy beat down
WARMUP: Seal Jacks, Moroccan Night Clubs, Windmills THE THANG: Mosey to parking lot with some Karaoke, Butt Kickers, and High Knees along the way. Dora with one partner running the perimeter of the parking lot while the…