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backblasts

Every workout’s write-up, newest first — straight from the Q’s backblast.

2,135 backblasts mention “Walker”

DEC 8, 2025 Backblast! Blimps, SSoP, & Dora at the Jackal Q: Suplex · 5 PAX WARMUP: Motivator, Imp-Sqt-Walkers, Rolling Kickstand Irrkins, chPickers #1:Fire water burn ~4:50 by Bloodhound Gang Chorus = Low-(super…6 ct.) slow-squats, in time (come up on”fire”)… hold for “we don’t need no… AMERICAN JACKAL · DEC 8, 2025 Backblast! Get rocked Q: Suplex · 5 PAX WARMUP: Motivator, Imp-Sqt-Walkers, Rolling Kickstand Irrkins, chPickers THE THANG: #1:Fire water burn ~4:50 by Bloodhound Gang Chorus = Low-(super…6 ct.) slow-squats, in time (come up on”fire”)… hold for “we don’t need… DEC 8, 2025 Backblast! Planks on Planks Q: The Pirate · 6 PAX RICHARD SHELTRA - ROUND 2 WARMUP: Plank while reading article. Mosey to cinder block area - SSH, windmill, imperial walker, hillbilly walker, moroccan nightclub, plank, etc for warmup. THE THANG: 4 rounds of the… THE FORT · DEC 6, 2025 Backblast! We Took the Long Route So No One Could Q: Jeremy Holt - · 12 PAX The PAX were asked a simple question before the work began: “What burdens are you carrying?” No answers required yet—just something to sit with. Opening Smoke Session Sprint up the hill, knock out 5 burpees, then run it… SLOW BURN · DEC 5, 2025 Backblast! Stole from Dojo Q: Old Bay · 6 PAX It was raining, so we ran straight for the Lowe's Contractor covering. WARMUP: Standard fare of SSH, IW, Hillbilly Walkers, Butt Kickers, High Knees, etc, then loop around Lowe's THE THANG: This was stolen from Dojo… SWEEP THE LEG · DEC 1, 2025 Backblast! What it is to be a Good Man Q: Zalinsky · 16 PAX WARMUP: In Cadence: Imperial Walkers, Cherry Pickers, Hillbilly Walkers & Windmills. Counted off. THE THANG: Took off for a basic run and boot. 3.02 miles with stops along the way. Pain Station stops included: merkins… BUSHWOOD · NOV 26, 2025 Backblast! Floats and Floaters Q: Italian Job · 10 PAX In honor of the Catawba Ridge Marching Band participating in the 99th Annual Macy’s Thanksgiving Day Parade, 10 PAX did 99 reps of various exercises in the warm, wet morning. There was plenty of mumblechatter and sweat… DAWN PATROL · NOV 25, 2025 Backblast! Piracy and Imposters Q: Casey Kasem · 7 PAX WARMUP: - Windmills - Cherry Pickers - Imperial Walkers - Hillbilly Walkers - Calf Raises THE THANG: - Travel to playground (pirated from The Pirate) - Begin with 5 squats then mosey to 2nd tree on the left-hand side of… COLOSSEUM · NOV 25, 2025 Backblast! Clock Work and Ladders Q: Spectre · 8 PAX WARMUP: 20 SSH IC 10 Windmills IC 10 Cherry Picker IC 10 Imperial Walkers IC 10 Hillbilly Walkers IC 5 Burpees OYO Mosey the course THE THANG: Clock Work - Merkins 1,2,3,4,5,6,7,8,9,10,11,12 Drew chalk hands on a clock… SNAKE PIT · NOV 25, 2025 Backblast! A ladder of pain Q: 63 Bravo · 2 PAX WARMUP: SSH, Imperial Walker, Hillbilly Walker, Moroccan Night Club THE THANG: Descending ladder from 10 of bent arm rows, kb swings, goblet squats all punctuated by overhead carry MARY: down dog ANNOUNCEMENTS… THE BALLROOM · NOV 25, 2025 Backblast! Lucky Sevens Q: HarryCarry · 3 PAX Began with short mosey followed by a warmup: SSH, windmills, imperial walkers, low slow squats, peter parkers and some plank stretches (up/down dogs). Ran to the benches and did: step ups, derkins, butt touch squats… AMERICAN JACKAL · NOV 24, 2025 Backblast! Rosie’s magical bean ride Q: Rosie · 21 PAX WARMUP: SSH, Low slow squat, windmills, imperial walkers, merkins THE THANG: Line it up! 40 Yards of MOT, 60 yards sprint 1. Bear Crawls 2. Lunge walks 3. high knees 4. broad jumps 5. bear crawls In between rounds, 15… NOV 24, 2025 Backblast! Milwaukee Nine Q: HarryCarry · 3 PAX Started with a run back behind the high school. Stopped for a warmup: SSH, Windmills, Imp Walkers, Moroccan N/C, Low Slow Squats, Peter Parkers, Plank stretches. Resumed running to the ROTC. Delivered story about the… ALCATRAZ · NOV 22, 2025 Backblast! Back to Skool Q: Crystal Lake · 6 PAX WARMUP: Moroccan nightclubs Windmills Cherry pickers Hillbilly walkers Mosey around park, stopping for merkins, calf raises, then down the big hill in back for some low slow squats and Mime Tyson’s, then back up the… NOV 21, 2025 Backblast! End of the Road Q: Band Camp · 18 PAX WARMUP: Yea, this is important. SSH IW HW Plank sequence Included some dynamic stretching THE THANG: String of Pearls 5 burpees 10 merkins 15 squats 20 lunges 25 ....... something added an exercises each stop. (e.g… SLOW BURN · NOV 21, 2025 Backblast! Musical spaces Q: Poppins · 10 PAX WARMUP: WINDMILLS/PICKERS/MERKINS/LOW AND SLOW SQUATS THE THANG: mosey over to Lowe’s 11s with big boys and merkins PART 1: MUSICAL CHAIRS WITH THE BURPEE PIT (20 min) Setup: Everyone in a parking spot. ONE LESS spot… THE HIVE · NOV 21, 2025 Backblast! Lazy Susan Kettlebell Buffet at the Hiv Q: Half Shell · 7 PAX WARMUP: Mountain climbers, Imperial walkers, Arm circles. Brief mozy around the parking lot. THE THANG: All Pax grab their kettlebell and form a line on the same pavement seam at COT. Left arm touching the person next… LAZARUS · NOV 20, 2025 Backblast! Heavy burden Q: Sunkist · 9 PAX WARMUP: nice and slow. Windmill, cherry picker, imperial walker, SSH THE THANG: 4-station square. Pax distributed. Perform the prescribed exercises and REPEAT until the heavy carry station is done, then rotate. 1: Heavy… THE RANCH · NOV 20, 2025 Backblast! Doom Loop Q: HarryCarry · 10 PAX Started with a mosey run Warmup: SSH, Windmills, Imp walkers, Moroccan N/C, low slow squats, arm circles, peter parkers, plank stretches. Doom Loop: start on the line with 5 burpees, run to the wall and climb up/over… DAWN PATROL · NOV 18, 2025 Backblast! Fall leaves, colorful sunrise, and a tu Q: Old Bay · 7 PAX WARMUP: Ran toward downtown, stopping here and there for typical warm-up exercises (SSH, Imperial Walkers, Seal Jacks, Windmills, Hillbilly Walkers, Peter Parkers, Parker Peters). THE THANG: At a short wall near the old… NOV 18, 2025 Backblast! Stand Up 11/18 Beat Down Q: Stand Up · 6 PAX WARMUP: 15 - SSH 10- Arm Circles (Forward then Backward) 15 - Windmills 15 - Imperial Walkers 15 - Cherry Pickers THE THANG: Station 1 - 10 Merkins IC - 15 Air Squats IC - 20 Big Boys IC Station 2 - 10 Burpees OYO - 20… AMERICAN JACKAL · NOV 17, 2025 Backblast! MILGA MONEY Q: Liberty Bibberty · 6 PAX WARMUP: LB warm-up SSH Imp Walkers Hilbilly Walkers Low slow squat Merkins Broga Mosey THE THANG: MILGA MONOPOLY GO!! Do 200 LBCs between your team. Next MOT: Lunge Walk GRAB ONE MILGA MONEY AFTER YOU GO AROUND THE… THE FORT · NOV 15, 2025 Backblast! Mariachi Band Tryouts Q: Keith Crockett · 12 PAX · +1 FNG WARMUP: SSH Windmill Cherry Pickers Imperial Walkers Hillbilly Walkers Peter Parker’s Broga THE THANG: Motivators Mucho Chesto - 10X run around WEP, repeat Standard Merkins, Wide arm, diamond, Left offset, Right offset… SLOW BURN · NOV 14, 2025 Backblast! Lessons, Learnings and Mahktar Ndiayes Q: Cyclops · 9 PAX WARMUP: Mosey to behind Empire for COP with various exercises in cadence including; SSH, Imperial Walkers, Hillbilly Walkers and a question answered incorrectly by the PAX. Therefore.....5 burpees OYO. THE THANG: 3…