backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
13 backblasts mention “Stewardess”
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 · 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 · 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…
ALCATRAZ · SAT SEP 12
Balls and Strikes
We did all of them. Jwow
DAWN PATROL · THU SEP 10
No title
WARMUP: Jogged from the Amphitheater to the big parking lot behind Panera for a warm up consisting of 1 Burpee 15 Side straddle hops 1 Burpee 15 Cherry pickers 1 Burpee 15 Windmills 1 Burpee 15 Tiny Arm Circles (10…
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 27
Bucket list
WARMUP: The usual warmups with some clapping THE THANG: We moseyed around Kingsley and found three buckets that all had orders inside. Ran between each of them. All enjoyed immensely. MARY: There was Mary but I had to…
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 …
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…
DAWN PATROL · TUE AUG 4
Rome if you want to
Rome is the city of 7 hills. In Roman fashion, the Pax did 7 hill repeats on White St. WARMUP: Mosey out of WEP to first parking lot for SSH, Windmills, Cherry Pickahs. Mosey to upper parking lot near White St. doing…
DAWN PATROL · TUE JUL 21
McHale’s Dawn Patrol 5, 10, 20, 10, 5
WARMUP: 5 minutes: Side straddle, hops, hillbilly walkers, windmills, cherry pickers, Moroccan nightclubs, squats, high knees THE THANG: sets 5, 10, 20, 10 and 5: Carolina dry docs, mountain climbers, Merkins, big boys…
DAWN PATROL · TUE JUN 23
Board of Pain
Muggy morning but 20, yes 20 PAX showed their intestinal fortitude by taking on the board of pain. Several new comers to the board and everyone did great! We even had an FNG brought by Mater. It was also my 50th…