backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
333 backblasts mention “Jekyll”
DAWN PATROL · OCT 17, 2024
Backblast! Deck of cards
Was a brisk and chilly morning but did not take long to warm up with the deck of cards! WARMUP: Run around Kingsley stopping for SSH 3x. THE THANG: deck of cards. Spade: squat, diamond: merkin, hearts: LBC, Club…
DAWN PATROL · OCT 15, 2024
Backblast! Misery loves company
YHC was pleased to be asked to Q at Dawn Patrol for a variety of reasons. DP is a disruption to the status quo that is the Fort. While simple in its disruption, it is no less impactful for the Pax. It’s also a call to…
BLOCK PARTY · OCT 1, 2024
Backblast! The Kickoff of the Funhouse Farewell To
WARMUP: I am certain we warmed up. THE THANG: It occurred to me as I sat to write this, that I have no idea (since it was a MONTH ago) what all we did that morning. I usually have a plan written out ahead that I either…
DAWN PATROL · SEP 26, 2024
Backblast! Runnin’ In The Rain & We Feel No Pain!
WARMUP: Abe Vigoda, Cherry Pickers, Downward Dog, Honeymooner, Imperial Squat Walkers, Left over Right, Pideon Stretch, THE THANG: Derkins, Dips & Step Ups Rinse & Repeat 3X, Mosey to main parking lot, 11s-Bomb Jacks &…
DAWN PATROL · SEP 24, 2024
Backblast! Fellowshp Out And Back Ruck
2.6 miles, almost to the end of Ballard. Great convo and fellowship.
DAWN PATROL · SEP 17, 2024
Backblast! Ruck crushers
3 crushed a downtown route with heavy rucks.
DAWN PATROL · SEP 10, 2024
Backblast! Neighborhood Ruck
WARMUP: THE THANG: Vet Park-> left on Jackson ->left on Harris->left on Spratt-> Vet park MARY: ANNOUNCEMENTS: COT:
DAWN PATROL · SEP 5, 2024
Backblast! Take the Stairs
Perfect morning and a great start to the day to have Dojo post. Twice this week. WARMUP: short run and COP with merkins, imperial walkers, LBC, squat, mountain climbers and yoga. THE THANG: - triple set of lunge walks…
DAWN PATROL · SEP 3, 2024
Backblast! Hey look, stairs!
WARMUP: mumbled about the route THE THANG: Rucked past the ghost of an AO Thursday past, Footloose. Then went searching for stairs to snake and climb. MARY: 10 squats, 10 flutters ANNOUNCEMENTS: Good Stuff. Get there…
DAWN PATROL · AUG 29, 2024
Backblast! Leadership Isn't Easy and That's Why F3
WARMUP: some chatter about morning mental state, college kid stress, and a weird smell in Kingsley. Then we launched. THE THANG: A lap around Kingsley for 1 mile 11s of Derkins and Dips A lap around Kingsley for mile 2…
DAWN PATROL · AUG 22, 2024
Backblast! Duo Accumulatoro
WARMUP: Mosey down the road. At a random corner, a little warm-up: - SSH - Windmills - bit-o-stretching THE THANG: Mosey to very back of Lash parking lot to find a cone. Pax to run across back of the lot, stopping at…
DAWN PATROL · AUG 20, 2024
Backblast! Ruck around the block
Rucked 2.4 miles. Vet Park-> left on Jackson ->left on Harris->left on Spratt-> Vet park
DAWN PATROL · AUG 15, 2024
Backblast! Deck of cards
THE THANG: Deck of death (cards). 4 suits. The suits were merkin, LBC, Squat and burpees. 104 reps per. We got several flushes. They were “the hate”. But hated so good! COT: mental health
DAWN PATROL · AUG 13, 2024
Backblast! Burpees disruption
WARMUP: Birthday cupcakes from Harry Cary THE THANG: Rucked Whiteville Park hood with a stop every 5 mins for burpees. ANNOUNCEMENTS: Tortoise & Hare COT: Yes, 5th core principle
DAWN PATROL · AUG 6, 2024
Backblast! back to school special
WARMUP: some mumblechatter THE THANG: ruckers - 2ish mile loop down to WEP and on the trail to Harris St Park and back towards Printshop and back to Veterans Runners - 4.5 mile loop through main street into zipperland…
DAWN PATROL · AUG 1, 2024
Backblast! Dawn Patrol
WARMUP: Warm up: SSH, IW, squat, windmill, MC, stretch THE THANG: - [ ] Pearls on a string. Merkin, squat, LBC - [ ] Bear crawl/crawl bear - [ ] Lunge walk forward/backward - [ ] Mary ANNOUNCEMENTS: COT:
DAWN PATROL · JUL 11, 2024
Backblast! Rock Pile Back explosion
WARMUP: warm up lap with COP with SSH, squat, LBC, and more THE THANG: run to rock pile for curls triceps and squats. 15 each then run to traffic circle. Next would have been Jacob’s ladder but I hurt my back and we…
DAWN PATROL · JUL 2, 2024
Backblast! Keepin it Simple
WARMUP: 10 windmills THE THANG: Run 4.4 Miles or Ruck MARY: None ANNOUNCEMENTS: See Newsletter COT:
ALCATRAZ · JUN 22, 2024
Backblast! 3 leg tour
WARMUP: Ditch Witch led! THE THANG: YHC had a plan pulled from previous Alcatraz backblasts, but it was a pretty morning. So, here's a list of what we DID NOT do: - 30 pull ups - 45 burpees - 90 squats - 120 dips - and…
DAWN PATROL · JUN 20, 2024
Backblast! Dawn Patrol
WARMUP: Mosey around the pond and back to the amphitheater for SSH, windmills, moroccan nightclubs, imperial, and hillbilly walkers. THE THANG: 7 of Diamonds - 4 stations, 4 laps, same exercise at each station for each…
DAWN PATROL · JUN 18, 2024
Backblast! Dawn Patrol
Running / Ruck AO Down to Jackson Left on Harris Left on trailhead Up parking lot out of WEP Left Ardrey Cross 160 to Skipper Right on Grier to Hardee’s Right on Main Loop gives you 2.5. Runners extended on their own…
6@6 · JUN 8, 2024
Backblast! Run, ruck, trails
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DAWN PATROL · JUN 4, 2024
Backblast! School’s Out: Dawn Patrol Edition
Nice showing at DP. A couple double downs, a couple big brains (SLT) and a couple late risers … all perfectly acceptable. With that said, “I have to get the kids to school” is not valid for June and July, so get out and…
MAY 31, 2024
Backblast! Ice Cream Cones
WARMUP/THANGmosey around perimeter of Harris Teeter to show PAX pain stations. Got some warmups in along way. Pain stations as follows. 15of SSH, Derkins, Merkins, Big Boys, Squats, Hammers, Lunges. 3 loops…