backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
457 backblasts mention “Double D”
DAWN PATROL · THU OCT 15
Extra sleep isn't bad
WARMUP: all the favs THE THANG: 11s with stairs, wall sits with bear crawls, laps with sets of 12 merkins,12 squats, 12 big boys MARY: ANNOUNCEMENTS: newsletter COT: Lords Prayer
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 FORT · SAT OCT 10
The Fort Mixtape
WARMUP: SSH, windmills, Imperials, ham stretches THE THANG: Pauly D - Rochamburpees Rock Paper Scissors in a forearm plank. Winner does 1 Merkin, Loser does 1 Burpee. Tie Both do 1 Burpee. 10 rounds. Ab Webb 1 Hand…
DAWN PATROL · THU OCT 8
Oct 8 DP Kingsley
Partner work. Alternating stationary exercises with cumulative counts to 80 (usually), and a run to different places for burpees.
COCKPIT · WED OCT 7
Running Season is Here
WARMUP: Mosey down hill behind school with various movements until reached the road loop at the bottom THE THANG: Running and exercises until finish First "mile" = Burpees followed by a lap, 4 total starting with 20…
FLIGHT PLAN · MON OCT 5
Morris Hunting
WARMUP: frowned upon at this AO THE THANG: head down Market until it changes names, keep going, turn right on Gardenia, turn right on Morris Hunt, hit the cul-du-sac and come back MARY: did a little yoga up till 0600…
THE FORT · SAT OCT 3
Tour de Fort
Started with a mosey run from WEP to the Church on Harris street. Thang 1: Elevens: Merkins then run up steps of church and do Bobby Hurleys at top. Run down Harris, down Massey to Pike parking lot. Thang 2: Bear crawl…
Q SOURCE · WED SEP 30
Q4 Launch!!
WARMUP: Review the previous quadrants THE THANG: Solid discussion around Legacy MARY: had a little lamb ANNOUNCEMENTS: Shady needs help moving in-laws COT:
BLOCK PARTY · TUE SEP 29
FORTeen Years
WARMUP: 14 Burpees THE THANG: Mosey to center of WEP Pax rotated into center based on year of 1st post (ie Class of 2026, 2025, 2024, etc). Varied exercises were performed by all including Burpees, Partner Derkins…
DAWN PATROL · THU SEP 24
Coupons rock
WARMUP: side-straddle hops, imperial walker, hill billy walker,Parker Peter,Peter Parker THE THANG: mosie to steps side MARY: coupons 1. Over head -100 2. Sqad -100 3. Bent over -100 4. Around the world -100 5. Skull…
THE FORGE · WED SEP 23
Consistency in the Gloom
WARMUP: Yes, we did some warm uppy things THE THANG: Moseyed over to the church pavillion for most of the workout 3 rounds of Step-ups -- good form, 10 R/10L interspersed with varied Merkins in cadence (Irkins, Derkins…
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…
6@6 · MON SEP 21
Running in the Dark
WARMUP: some THE THANG: some did some, some did double digits MARY: some ANNOUNCEMENTS: some COT: yes
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…
DAWN PATROL · TUE SEP 8
Blue's Board of Pain
WARMUP: 15 counts of: Side Straddle Hop, Cherry Pickers, Imperial Walkers, and Hillbilly Walkers 10 Merkins THE THANG: Blues Board of Pain SQUAT THRUSTS: 50 CALF RAISES: 150 (50 REG / 50 IN / 50 OUT) TRI-AB: 99(33 LEG…
LAZARUS · THU SEP 3
Something of an Old Testament
WARMUP: Goose set the stage with an intro to Shield Lock September, then handed the baton to Pusher THE THANG: Pusher -- he led the charge (literally) out of the parking lot to the corner leading toward Red Ventures…
DAWN PATROL · TUE SEP 1
Dawn Patrol
WARMUP: normal, all in cadence and 15 reps THE THANG: mosey to wall 3 sets step up dips, Derkins. Mosey to park at each swinging bench we add an exercise start with burpees. Add squats, add merkins, add big boys, add…
DAWN PATROL · THU AUG 20
Every Second Counts
WARMUP: Blue took the reins and rocked his first leadership effort as a pax of The Fort! SSH, Windmill, Merkin, etc THE THANG: Pax moseyed to the parking garage at Sunbelt Rentals (The Forbidden Zone according to…
CLYDESDALES · WED AUG 19
Bojangles Loop
WARMUP: None THE THANG: 4 mile loop down to Bojangles and back to Bob Jones Stadium MARY: ANNOUNCEMENTS: Fort Mill Lawn Care service opportunities COT: Closed in prayer
DAWN PATROL · TUE AUG 18
Blast Coupon
WARMUP: buttkick, high knees, karaone THE THANG: Run up to parking lot and did following exercises 10 counts 1) side str hops 2)imperial walker 3) Hillbilly walkers 4) moraka night club or sun god run up to big parking…
DAWN PATROL · TUE AUG 11
Warning Lights
WARMUP: a series of exercises with 1 rep (yes, DOAH, ONE rep!) plus some moseys and other movements around the loop to the playground THE THANG: The main event theme was Blue Ridge Relay training in the form of hill…
FLIGHT PLAN · MON AUG 10
Fellowship Route
WARMUP: THE THANG: Earth Fare and Back MARY: ANNOUNCEMENTS: Newsletter COT: Family, health and seeking God
6@6 · MON AUG 10
Twister v. Brass
WARMUP: Band Camp and Pauly D ran from town, nuf warm up for all THE THANG: mostly running MARY: no ANNOUNCEMENTS: yes COT: yes
DAWN PATROL · THU AUG 6
It's not 'negative', its 'eccentric'
WARMUP: windmills, produce pickers then mosey to Kingsley Springs corner monsters, knee grabs, arm stretches to lakeside benches THE THANG: C.H.I.P.S. and Dips Complete 20 reps each of exercises, in cadence, followed by…