backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
457 backblasts mention “Double D”
DAWN PATROL · DEC 23, 2025
Backblast! Barry Manilow is not just a F3 name
WARMUP: mosey around park while doing SSH, windmill, cherry pickers, imperial walkers, hillbilly walkers, low slow squat, merkins THE THANG: start off in the parking lot by the fields - from one end to the other, bear…
FLIGHT PLAN · DEC 22, 2025
Backblast! Running for the Harvest
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
THE FORT · DEC 20, 2025
Backblast! Fa la la la….laughing all the way! ?
WARMUP: Mosey around the JWow Exercise Pavilion stopping along the way finding our secret Santa gifts :gift: THE THANG: Mosey to trail behind parking lot Partner up 2 rounds of Burpees while partner runs up hill and…
DAWN PATROL · DEC 18, 2025
Backblast! Rockin Around the Kingsley Christmas Tr
*** 'around' should be interpreted here as 'in the vicinity of' WARMUP: windmills, imperials, calf raises, moseyed for a bit and added some monsters THE THANG: In celebration of the most popular Christmas hit singles…
DAWN PATROL · DEC 16, 2025
Backblast! Rockin around the Christmas Tree
WARMUP: couple loops in the AO lot with high knees, buttkickers, and karoake. THE THANG: Bucket 11 - one bucket at each end of the top lot. Pax pulled random exercises in an 11 format. Mak tar jyes and burpees were…
FLIGHT PLAN · DEC 15, 2025
Backblast! A bit nipply out
WARMUP: zip unless you did some stretching THE THANG: ran through Baxter (some of us got lost and then figured it out), ran down 160 to colosseum parking lot (or before), and turn back. MARY: nope, maybe some stretching…
THE FORT · DEC 13, 2025
Backblast! Hominy's First Q at The Fort
Warmup. Call in cadence. (On Stage) - Side Straddle Hop - Calf Raises - Imperial Walker - Moroccan Night Clubs - Low Slow Squat Tour the Park. OYO. Do a lap on the circle. Stop at every swinging bench (9 of them) to do…
DAWN PATROL · DEC 11, 2025
Backblast! Counting Down from 100
WARMUP: Spike took the warmup right where we plant the shovel flag. Counts and cadence were perfect, and we even did 6-count burpees. Impressive!!! THE THANG: Ran around to do a few more warm ups before heading to a…
DAWN PATROL · DEC 9, 2025
Backblast! 4 Cornahs
Twas a bit nipply outside. The idea was to keep moving for 45 minutes WARMUP: Ran the long way and up the hill to the big parking lot. We did dynamic warmup where we ran back and forth between the exercises: SSH, squat…
THE FORT · DEC 6, 2025
Backblast! We Took the Long Route So No One Could
The PAX were asked a simple question before the work began: “What burdens are you carrying?” No answers required yet—just something to sit with. Opening Smoke Session Sprint up the hill, knock out 5 burpees, then run it…
DAWN PATROL · DEC 4, 2025
Backblast! Brick by brick/Post by post
WARMUP: Did some moseying around with SSH, Hillbillies, and Squats THE THANG: A Dip/Derkin 11 at the Ampitheater/ mosey to the Stairs in Textile Way / pax planked and elbow planked while one at a time went up/down…
DAWN PATROL · NOV 25, 2025
Backblast! Piracy and Imposters
WARMUP: - Windmills - Cherry Pickers - Imperial Walkers - Hillbilly Walkers - Calf Raises THE THANG: - Travel to playground (pirated from The Pirate) - Begin with 5 squats then mosey to 2nd tree on the left-hand side of…
FLIGHT PLAN · NOV 24, 2025
Backblast! The hills are alive….
Run. Run run run. Run. Stop walking. Run run run. :runner: Braden hill repeats. Run run run back.
DAWN PATROL · NOV 20, 2025
Backblast! Finding meaning in the mundane
WARMUP: 5 burpees and 5 exercise moves THE THANG: Jacobs ladder with bomb jack’s and inch worm merkins Native American run 4 corners increasing reps 3 rounds 5, 10, 15 9 different exercise moves MARY: Dips Dirkens, step…
DAWN PATROL · NOV 18, 2025
Backblast! Fall leaves, colorful sunrise, and a tu
WARMUP: Ran toward downtown, stopping here and there for typical warm-up exercises (SSH, Imperial Walkers, Seal Jacks, Windmills, Hillbilly Walkers, Peter Parkers, Parker Peters). THE THANG: At a short wall near the old…
FLIGHT PLAN · NOV 17, 2025
Backblast! Disruption to the Status Quo at FP
Loops around Gardenia. Oof!
NOV 13, 2025
Backblast! Unexpected Opportunities
WARMUP: Disclaimer and Pledge duly pronounced THE THANG: 1 mile loop (rectangle) with an exercise at each corner. Up Massey, right on Harris, right on Ardrey, right on 160 Burpees x10 Hand release merkins x10 Apollo ono…
DAWN PATROL · NOV 11, 2025
Backblast! Frozen tundra mumblechatter
WARMUP: An adventurous warmup of circle runs and SSH IW Tunnel touches Merkins Mtn Climbers Overhead claps One man ran two circles around us wilst we completed the various exercises. THE THANG: We moseyed to the center…
SWEEP THE LEG · NOV 10, 2025
Backblast! When you show up to Band Camp without y
WARMUP: *Spectre reading message from Bandcamp* - "Welp, Bandcamp overslept." YHC leads SSH, short run to 160 and then Peter Parker and mountain climbers... THE THANG: the route is called "The Reverse Italian Job…
THE FORT · NOV 8, 2025
Backblast! It's about community
WARMUP: The heartstrings got loosened up out of the gates as Warning Track unloaded some baggage from a tough week, acknowledging the challenges of Living Right through the Flux of life and the importance of showing up…
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…
THE FORT · NOV 1, 2025
Backblast! Cuomo And Stang Board Games At The Fort
WARMUP: Run Around WEP stop at every swing and do 10 SSH THE THANG: Cuomo Had A Board and I Had A Board. Mine Was Better Only Because It Had Mac Tar Dyes Involved MARY: Some In Cadence Which Pax Thought I Couldn’t Do…
DAWN PATROL · OCT 30, 2025
Backblast! Keep em coming, 10 at a time
WARMUP: Obligatory SSHs, a mosey with carioca, butt kickers, high knees, nur, parker peter, hillbillies, stretching, then back to amphitheatre THE THANG: Station 1 (amphitheatre) = burpees x10, shoulder taps x20, Freddy…
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…