backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
236 backblasts mention “Minuteman”
DAWN PATROL · THU OCT 29
HIIT Workout
WARMUP (at the flag) - 20 Side Straddle Hops - 20 Windmills - 20 Butt Kickers - 20 Moroccan Night Clubs - 20 High Knees Run to the SBUX parking lot - 20 Big Boys - 20 Wacky Jacks (or SSH's) - 20 Walking Lunges - 20…
6@6 · SAT OCT 24
Vuvu’s 45th Birthday Bash
WARMUP: old men stretching THE THANG: running, 4mi on the low end, 16 on the high end MARY: still a no show ANNOUNCEMENTS: Bethel, BBBB, trash pick up COT: pre 6 for coffee, Frittata and cinnamon rolls
DAWN PATROL · THU OCT 22
Mall Cop Special 🚨
WARMUP: 8 or so exercises to get the blood flowing THE THANG: mosey down to circle and partner up 1) runs up hill 2) does Freddy mercurys Flip flop Mosey across the street 1) bear crawl up hill and run back 2) merkins…
6@6 · SAT OCT 17
Raining an running
WARMUP: chit chat with Twister THE THANG: running, all runners MARY: was not present (again) ANNOUNCEMENTS: Bethel and BBBB COT: coffee
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…
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.
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…
6@6 · SUN OCT 4
Humid Oct morning
WARMUP: 100 humidity THE THANG: 3 mile loop past Print shop, Ft mill church of God, and reverse Alabama MARY: nope ANNOUNCEMENTS: COT: prayers and praises.
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…
6@6 · SAT SEP 26
Running with scissors
WARMUP: yes THE THANG: running MARY: no ANNOUNCEMENTS: yes COT: yes
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…
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 · 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…
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…
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…
6@6 · MON AUG 31
The Velocity Vanguard Run
WARMUP: admiring my handy work on the new base for the flag THE THANG: after oooo-ing and awww-ing for quite some time, we ran MARY: did not give a rats tail about my handy work ANNOUNCEMENTS: 6@6 has a new spot to put…
DAWN PATROL · TUE AUG 25
Primetime Workout (or We Won't Be Running Much)
WARMUP: windmill, imperials, short mosey, toy soldiers, lunges THE THANG: Station 1 - crosswalk - bombjacks Station 2 - entrance - burpees Station 3 - amphitheater - core - PAX choice - cadence Station 4 - grass hill …
6@6 · SAT AUG 22
Harveste Point and back
WARMUP: THE THANG: 3miles out and 3 miles back - two options to choose. MARY: None ANNOUNCEMENTS: yes COT: Prayers
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…
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…