backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
497 backblasts mention “Dojo”
THE HIVE · FRI OCT 30
Hive Hillsplora
WARMUP: - 10 Moroccan Nightclubs - Mosey around loop - Toy Soldiers - Carrachas - 10 Windmills THE THANG: - Carry KB to the circle Dora the Hillsplora, partner runs up the hill and back. Hillsplora#1 - 100 KB Curls …
THE ARMORY · MON OCT 26
His ass is like a pile of muscle
WARMUP: SSH, IW, HW, Up/Down dog and world’s greatest stretch THE THANG: 4 rd Tabata AMRAP. Goblet Squat Swings Single Arm Rows Lunges Romanian deadlift Thrusters Hammers Plank pull through MARY: Nope ANNOUNCEMENTS: A…
THE HIVE · FRI OCT 16
KB BOP for Farmers
Site Q let me know there would be a shovel flag handoff this morning so expected a large crowd. Means different paces needed to be accommodated, perfect for a BOP. Arrived early to set-up and get a prerun in, because…
Q SOURCE · WED OCT 14
Q4.2 Schooling
WARMUP: Coffee THE THANG: Q4.2 Schooling - Lead by Example, Practice, Schooling never ends MARY: Proverbs 22.6 ANNOUNCEMENTS: NA COT: NA
KITCHEN SINK · WED OCT 14
Gear at the Sink
WARMUP: Gear Carry THE THANG: Sandbag fun, KB fun MARY: Short and sweet ANNOUNCEMENTS: Read Newsletter COT: Prayers for children, marriages. Praises for health to exercises and the men of F3.
DAWN PATROL · TUE OCT 13
Brought the Gear to Dawn Patrol
Have participated in the Dawn Patrol workouts for a few months now. Noticed one thing missing at most workouts, gear. Remedied that this morning. WARMUP: Started at COT with the usual suspects THE THANG: Set-up gear in…
THE ARMORY · MON OCT 12
Carry the weight
WARMUP: The usual suspects. THE THANG: Told the PAX the plan: 20x3 Overhead press 20x3 Curls 20x3 Swings 20x3 Lawnmower pulls 20x3 Hammers Mosey down the parking lot and lunge/toy solider up between EACH set. Total rep…
THE YARD · SAT OCT 10
Moderate is just a word
WARMUP: mosey the parking lot- dynamic movements- SSH, iw, hw, arm circles (F/B), Peter parkers, parker peters THE THANG: mosey to side of school- 11s bomb jack- American hammers. brear crawl lunge walk length of front…
THE HIVE · FRI OCT 9
Keep Moving
WARMUP: 1. Moroccan Nightclub 2. SSH 3. Windmill 4. Cheeri Picker 5. Imperial Walker THE THANG: Station #1 Kettlebell Swings Kettlebell Tricep curls Kettlebell Deadlift Kettlebell Clean and Press Round 1 – 10 each…
Q SOURCE · WED OCT 7
Q4.1
WARMUP: nada THE THANG: sua sponte leadership!! MARY: not today ANNOUNCEMENTS: na COT: na
DAWN PATROL · TUE OCT 6
Sally Field Has Entered the Chat
WARMUP: windmills, imperials, ham stretches THE THANG: Paula Abduls from the amphitheater to the playground via trees 5 squats 5 merkins 20 dips at the playground Circle N'Diaye 20 more dips Bear crawl the big hill up…
THE ARMORY · MON OCT 5
KB Escalator
WARMUP: Variety THE THANG: Escalator KB swings, goblet squats, burpees, rows Circuit-straight leg deadlifts, merkins, tricep extensions, curls Partner farmer carry and LBCs MARY: Ab fun ANNOUNCEMENTS: COT: prayers for…
CLYDESDALES · WED SEP 30
Boiler up
WARMUP: nah THE THANG: Runners were told to go old Kingsley to new Kingsley for big loops. Ruckers did old Kingsley and small loop at new Kingsley. MARY: nope ANNOUNCEMENTS: men’s shelter!! COT: we did it! Prayers for…
THE ARMORY · MON SEP 28
Ruby Slipperless
WARMUP: As the core principle states, warmup exercises were led by each pax leading in a rotating fashion. THE THANG: Ruby S. was under the weather this am so everyone chipped in. Made up an 11, with manmakers and…
THE FORGE · FRI SEP 25
Forge!
Dojo was a no go so he handed the Q stick to me. Tired from two previous Qs this week, the plan was limited running and more strength training. Quick warm-up then we headed to The Wall for 3 rounds Erkins, dips, and…
DAWN PATROL · TUE SEP 22
Bear Crawls and Jack Webbs
The last of the hot days this week although we got a bit of a breeze which was nice. DD ran, the rest of us boot camped. WARMUP: run the circuit. At every bench: 10 SSH, 5 Bombjacks. At completion, we did the standard…
ALCATRAZ · SAT SEP 19
Total team effort
WARMUP: Some moseying and 10 counts back and forth in front lot. THE THANG: Dojo lead: Started with a dips/derkins 11 at the benches. To the big field, re-enacted a relay type run in honor of BRR and D2D. Took turns…
THE HIVE · FRI SEP 18
It’s pain o’clock
WARMUP: yes THE THANG: 3burpee kbell chase, peoples chair w kbell pass, it’s pain o’clock MARY: in a rotating fashion ANNOUNCEMENTS: read you news letter COT: always
DAWN PATROL · THU SEP 17
The longest mosey…..
WARMUP: Mosey down then up Kingsley Blvd. Merks, SSH, Nightclubs, LBCs, FreddieMercs, Squats and Burps THE THANG: 9s ( 2 exercises each side of parking lot) Merks/squats-Iron Mikes/OH claps. Board of pain ( 5 exercises…
DAWN PATROL · TUE SEP 15
No buckets just work
WARMUP: Large circle of warmup, while a pax runs twice around the circle THE THANG: The Thang went from warmup to partner sprint/chase, to the dreaded hill for Indian Bear Crawls uphill a few time (ask someone) - then…
THE BALLROOM · TUE SEP 15
A bridge to far
WARMUP: The usual suspects. THE THANG: mosey to benches in back for 10 dips/10 step ups 3 Rounds To b-ball court for lunge walks and a triple. 10 jump squats/10 CDD’s X 3. To BRIDGE for a BLIMPS type workout over the…
THE ARMORY · MON SEP 14
3 man weave
WARMUP: SSH, Hillbillies, Imperials, Round the world (with bell), halos. Carry to workout point, mosey loop THE THANG: 25 Swings 25 Curls 25 Overhead Press 3 Rounds Mosey Loop 10 cleans (5R,5L) 10 one arm press (5R,5L)…
THE FORT · SAT SEP 12
You use your whole body so workout your whole body
WARMUP: SSH, cherry pickers, greatest stretch ever, down dog, honey mooners, mosey to big parking lot above old Pike building THE THANG: 4 corners each corner focused on a different muscle group and had various…
THE HIVE · FRI SEP 11
Hot and humid
WARMUP: Easy does it. Windmills. Didn’t do any SSH THE REAL WARMUP: -10min Armor Building Complex (EMOM) with a partner (double kb’s) THE THANG: Mosey to the top of the hill and back. Circuit, 3x through. 8-10 reps…