backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
2,135 backblasts mention “Walker”
COLOSSEUM · TUE FEB 3
Backblast! Beat the deck
WARMUP: SSH, Cherry Pickers, Imperial Walkers, windmill THE THANG: Start with 9 cards face up, each card is associated with a workout and each suite is associated with a MOT. We went around picking higher or lower of…
BLOCK PARTY · TUE FEB 3
Backblast! Accumulator
WARMUP: SSH and Windmills while Beaker geared-up and joined us. Ran to the new parking lot at the top of main for more warm-up: Imperial Walkers Hillbilly Walkers SealJacks Plank Punches Travoltas THE THANG: Ran to…
THE FORGE · FRI JAN 30
Backblast! Pre-Snowmageddon
WARMUP: We did The Fort Standard mosey, SSH, both the walkers, windmills, cherry pickers, Toy Soldiers, Down Dog, Honeymooner, and Plank to toe touches. THE THANG: Declinator Starting at 10, working down to 1, Squats…
DAWN PATROL · THU JAN 29
Backblast! Preparing for 5k/10k
WARMUP: Mosey our way towards the sunbelt parking lot and on the way - SSH, cherry pickers, stretching, Moroccan nightclub, etc. THE THANG: Using the islands in the parking lot as transition points, we completed the…
THE COACH'S BOX · THU JAN 29
Backblast! Patience is a Virtue
Warm-Up: SSH – 20 IC Imperial Walkers – 15 IC Windmills – 10 IC Moroccan NC – 10 IC Mosey lap around AO Main Thang: Round 1: Cinder Strength Perform 3 rounds: (10, 15, 20 reps) Cinder Block Squat Press (Thruster) Cinder…
COCKPIT · WED JAN 28
Backblast! Workouts Band Camp Would Call
WARMUP: Mosey to the band parking lot SSH, imperial walkers, Jimmy Dugan, merkins, calf stretch and runners pose THE THANG: run to lot by the baseball field and get a partner. Partner 1 runs across the lot and back…
THE FORGE · WED JAN 28
Backblast! Cold as Ice!
WARMUP: mosey behind HT SSH Low slow squat Hillbilly walker Toy soldiers Butt kickers High knees Shuffle right Shuffle left Karaoke left/right Mosey to entrance of apartment complex Merkins with toe touches Broga THE…
KITCHEN SINK · WED JAN 28
Backblast! Sandbag fun
WARMUP: Jog a lap then normal mix of SSHs, Walker's, windmills, and merkins. THE THANG: Grab bags and move to front of school. 10 clean & presses, 15 bent over rows, 20 step over merkins. Overhead carry to end of…
RING OF FIRE · WED JAN 28
Backblast! Track, Block, Bars, Hill
WARMUP: 20 SSH IC 10 Windmills IC 10 Cherry Picker IC 10 Imperial Walkers IC 10 Hillbilly Walkers IC 5 Burpees OYO THE THANG: 1. Track Work: 800m Nur Charge to Run Stop every 200m 15 merkins, 20 squats 2. Coupon Suck: 4…
THE YARD · SAT JAN 24
Backblast! Basketball Legends
WARMUP: "Tip -Off" - Warm-Up “Tip-Off” - Circle-up, all reps in cadence - Side Stradel Hops-15 - Windmills-10 - Imperial Walkers-10 - Low Slow Squats (hold) 5 - Mountain Climbers 30 - 1 Burpee (Bobby Hurley & Merkins…
THE FORT · SAT JAN 24
Backblast! Ice Apocalypse at The Fort
WARMUP: Yes. SSH, Hillbilly, Imperial walkers, Windmills, Planks, Downward Dog, Updog, PeterParker and ParkerPeter, with a mosey. THE THANG: Wallsits w Merks, Squats and Incline Merks in multiple rounds as each Pax…
SLOW BURN · FRI JAN 23
Backblast! Liberty liberty parking lot tour
WARMUP: Windmill SSH IMPERIAL WALKERS Hillbilly walkers Merkins Broga THE THANG: Lunge walk Indian run Dora 50 dips 100 merkins 150 squats 200 LBC Light measured duck walk with dips Toy soldier merkin MARY: Upper body…
LAZARUS · THU JAN 22
Backblast! The Beast
I needed a little motivation so we warmed up with the Motivator then moseyed down to the lot past the theater. We stopped along the way for some windmills and imperial walkers. The Beast Running the length of the lot we…
THE BALLROOM · TUE JAN 20
Backblast! The frozen tundra
WARMUP: ssh, slow windmills, imp walkers, plank/updog/downdog, Peter parkers THE THANG: mosey to the football field Start at one goal line and run to the 10, then do 10 reps of designated exercise, then run back to the…
THE ARMORY · MON JAN 19
Backblast! Trail Runner With Runners Arms Invades
WARMUP: 8 Little Arm Circles, 8 Overhead Claps, 10 Imperial Walkers, 10 Hill Billy Walkers THE THANG: 30 minute AMRAP was drawn out on a F3 special board, cardboard to be exact. Exercises where as follows: - Kettlebell…
RING OF FIRE · MON JAN 19
Backblast! Witten
WARMUP: mosey to pull up bar area Windmills I/C Cherry Pickers I/C Imperial Walkers I/C Hillbilly Walkers I/C THE THANG: The Witten (modified)- 5 rounds of the following: 400 m run (not modified) 22 burpees (not…
SLOW BURN · FRI JAN 16
Backblast! Have a plan
WARMUP: mosey around parking lot with dynamic movements, ssh, in, hillbilly walkers cherry pickers, arm circle then repeat THE THANG: mosey around and to side parking lot 5 sets of 10 burpees with 45 second rests in…
THE COACH'S BOX · THU JAN 15
Backblast! 3 Man Relay
WARMUP: Mosey, SSH, MNC, Imperial Walker, Hillbilly Walker, Merkin THE THANG: We did a 3 many relay where one pax ran the 100 yard and the other 2 did the exercise until the pax got back. We did OYO squats, reverse…
SOUL TO SOLE · THU JAN 15
Backblast! Sofrito is here!!!
WARMUP: nope THE THANG: walk Kingsley loops 3.2ish miles. Finish with some squats, imperial walkers, merkins, burpees MARY: ANNOUNCEMENTS: jan 31 run/ruck at river walk COT: prayers for successful medical procedures and…
RING OF FIRE · WED JAN 14
Backblast! King of The Ring Round 1
Warm-Up: SSH – 25 IC Imperial Walkers – 15 IC Merkins – 10 IC Low Slow Squats – 15 IC Moroccan NC – 15 IC Windmills - 10 IC Strawberry Pickers - 10 IC The Thang: Perform a Ladder: (Start with 5 reps; Add +5 each round…
DAWN PATROL · TUE JAN 13
Backblast! No Stone Unturned
WARMUP: SSH, Mtn. Climbers, Imperial and Hillbilly Walkers, MNC & Squats THE THANG: mosey to parking lot up by the Soccer Field. Burpee Broad Jump over 2 parking spaces, do 2 squats, jump 3 more spaces, do 3 squats…
THE BALLROOM · TUE JAN 13
Backblast! BLIMPS and stuff
WARMUP: Ran around parking lot stopping to do a few COP warm-ups here and there. THE THANG: Ran across cool bridge to field house. Partnered up for some BLIMPS. Partner 1 did stationary exercises (alternating between 2…
BLOCK PARTY · TUE JAN 13
Backblast! Backblast!
WARMUP: Side straddle hops, merkins, imperial walkers, windmills THE THANG: Mosey to church hill, partner up, one partner runs to top of hill and does 10 merkins, runs back down hill while partner does plank shoulder…
THE YARD · SAT JAN 10
Backblast! Don’t Stop
WARMUP: We warmed up. THE THANG: Headed to the light poles al did something similar to a suicide. Repeat each exercise at each light pole going and coming back. 20 squats 20 SSH 20 raise the roof 20 lunges 20 merkins 20…