backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
150 backblasts mention “Casey Kasem”
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 · JUN 3, 2025
Backblast! Ok it’s 061……what??!?
WARMUP: mosey to the upper lot for windmills. I/C, burpees, imperial walkers I/C, burpees, Hillbilly walkers I/C, burpees, Moroccan night clubs I/C, burpees, Seal jacks I/C, burpee Mosey to the Pike Electric lot THE…
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 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 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…