backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
150 backblasts mention “Casey Kasem”
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…
THE FORT · AUG 23, 2025
Backblast! Cards at WEP
WARMUP: Stretchy things THE THANG: Lap around park stopping at swings alternating between 20 merkins and 20 squats. Mosey over to lot in front of old springs building. 17 bombjacks, 17 plankjacks,and 17 v-ups. Take a…
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…
THE FORT · AUG 16, 2025
Backblast! Case Keenan and Kel…ley Kapowski
WARMUP: hops of a side straddle, grass pickers, imperial walkers, THE THANG: 1 found of beat the deck: 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…
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…
THE FORT · AUG 9, 2025
Backblast! 50 at the Fort
WARMUP: the regular THE THANG: stations around the park and 50 burpee’s fir Decibel turning 50 MARY: ANNOUNCEMENTS: COT:
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…
DAWN PATROL · JUL 31, 2025
Backblast! Failure is the Mission
Slack issues prevented full description. You shoulda been there. WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
DAWN PATROL · JUL 29, 2025
Backblast! We all eventually showed up
WARMUP: YHC arrived early to get the lay of the land. With construction on going at WEP, and unsure exactly where the DR site Q planted the flag, YHC wanted to make sure we got started smoothly. YHC had the pleasure of…
THE FORT · JUL 26, 2025
Backblast! Repeat post
Solid workout similar to varsity last week. We did all 4 muscle groups for 15 minutes each. I am tired mostly due to trash pick up. Various counts from 10-20 Shoulders Moroccan Night Clubs Overhead Claps Arm Circles…
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…
THE FORT · JUL 19, 2025
Backblast! Ascending/descending weinke board
WARMUP: SSH/IW/HW/Stretches/MN THE THANG: Started with a lap around WEP + 25 burbees along the way. Parking lot as ending/descending weinke after exercise run to top parking lot and do burpee 1/2/3/4/5/4/3/2/1 MARY…
DAWN PATROL · JUL 17, 2025
Backblast! 2 Boards of Pain and Little Review
WARMUP: 10 each in cadence: - Seal Jacks - Moroccan Night Clubs - Cherry Pickers - Windmills THE THANG: Mosey to the pier behind Pacos Tacos: - “Walk the plank” - plank while partner lunge walks out then and runs back…
DAWN PATROL · JUL 10, 2025
Backblast! Burpees for 1
WARMUP: Windmill Cherry Picker Imp Walker Hillbilly Walker Merkin Peter Parker Broga THE THANG: Mosey to hotel parking lot Bear crawl parade/Indian Run Mosey to stage Run with exercises Durkin Squat Burpees Incline…
DAWN PATROL · JUL 8, 2025
Backblast! Swamp Patrol
WARMUP: a bit in front of the amp, along with some back and forth in the small lot to the side of WEP THE THANG: Drill bits 5-10-15, up to 35. Add an exercise at every swing. Top lot for Mike Tyson and merkins. Across…
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 · JUL 1, 2025
Backblast! Leg day at WEP
WARMUP: quick warmup led by DD THE THANG: ruck/walk around WEP and stop at every swing/bench for enough Calf raises, lunges and squats to feel them for the rest of the day. We did ALL the reps. MARY: broga…
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 19, 2025
Backblast! Looked good on Paper-Too Many Burpees (
WARMUP: mosey tube behind epic chophouse for a COP. Included SSH‘s, mountain, climbers, imperial walkers, squats, and finished with five Burpee‘s OYO. THE THANG: head behind Panera for a starfish WO. Three Burpee’s…
DAWN PATROL · JUN 17, 2025
Backblast! Huey, Dewy and Sweaty
WARMUP: Cyclops kindly warmed up the Pax as YHC was coming in hot after doubling down THE THANG: Moseyed to the field next to the park, laid out the Starfish workout, the 5 arms were counts of 15 each and they were…