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backblasts

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

2,135 backblasts mention “Walker”

THE COACH'S BOX · SEP 18, 2025 Backblast! 4 corner of unity Q: Matt Bernard · 7 PAX WARMUP: SSH Windmill Hill Billy Walker THE THANG: Run to 20, nur to 10 - 1 merkin Run to 30, nur to 20 - 2 merkin Until 100 yard Then lunge walk to 10, 1 squat lunge walk to 20, 2 squat To 100 yard line Then 4 corners … SNAKE PIT · SEP 16, 2025 Backblast! Tabata is a malt liquor Q: Cake Boss · 4 PAX Being on Q is an honor! Take it seriously and be prepared! WARMUP: Dynamic warm up moving around parking lot holding KB in air stops including: Hillbilly Walkers Low slow squats Imperial Walkers Moracan night clubs Sumo… THE BALLROOM · SEP 16, 2025 Backblast! I like legs! Q: Cherry Pie · 9 PAX WARMUP: -windmill -ssh -imperial walkers -hillbilly walkers -yoga flow: fwd fold - down dog- plank-6” - updog Mosey around back Wall sit and take turns running stairs Lunge walk across bridge to flagpoles THE THANG… THE ARMORY · SEP 15, 2025 Backblast! Doras in the corners Q: Cyclops · 12 PAX WARMUP: All Exercises called in cadence - windmills, imperial and hillbilly walkers, seal jacks, planks, down and up dogs and merkins and shoulder taps sprinkled in THE THANG: Dora’s in the corners. Each of four corners… SOUL TO SOLE · SEP 15, 2025 Backblast! 9/11 Never Forget WOD Q: Sofrito · 6 PAX 2997 lives lost 343 Firefighters 60 Police officers The workout will be built around these symbolic numbers 9,11,110, and 343 to remind us that with every rep and every step we take , that freedom isn’t free! WARMUP… VARSITY · SEP 12, 2025 Backblast! Friday date with Cindy Q: Keith Crockett · 4 PAX WARMUP: SSH Imperial Walker Hillbilly Walker Cherry Picker Windmill Peter Parker Parker Peter THE THANG: Mosey to Cafeteria in the back of NAFO 10x Step ups Derkins Incline Merkins with Claps Dips Bulgarian Split Squats… DAWN PATROL · SEP 11, 2025 Backblast! Inchworms/Casey Kasem HIIT Parade Q: Casey Kasem · 5 PAX WARMUP: - SSH - Imperial Walkers - Scoops (5 each leg OYO) - Elbows-to-opposite high knees (in cadence) - Henceforth known as 'Leprechauns' - credit Double D - Frankensteins (5 each leg OYO) - Calf-raises (in cadence)… THE RANCH · SEP 11, 2025 Backblast! Round about Q: Rebound · 5 PAX WARMUP: windmills, cherry pickers, imperial walkers THE THANG: increasing reps from 10-40 by 10 Flutters, hello dolly, squats, my climbers, imperial walkers, LBC, merkins, ssh, shoulder taps, plank jacks. Mozy around… DAWN PATROL · SEP 9, 2025 Backblast! Hills Q: The Pirate · 6 PAX WARMUP: Mosey to police station parking lot for SSH, windmill, imperial walkers, hillbilly walkers, Merlin’s, cherry pickers. Mosey parking lot by dog shelter. THE THANG: Start of with running back and forth in the… THE BALLROOM · SEP 9, 2025 Backblast! Coupon Collectors Anonymous Q: Jeremy Holt - · 8 PAX YHC provided the disclaimer and we got after it. Warm-Up: - Stretching (hams & calves) - Imperial Walkers - Mosey to the back wall → peoples chair with escalating 10-counts. The Thang: - Bear crawl halfway, lunge walk… AMERICAN JACKAL · SEP 8, 2025 Backblast! 11s beat down Q: Matt Bernard · 7 PAX WARMUP: 20 SSH 10 windmill 15 low slow squats 15 maracan night clubs 15 imperial walkers THE THANG: 4 corners bootcamp • Corner 1: 20 Carolina dry dock • Corner 2: 20 Merkins • Corner 3: 20 Squats • Corner 4: 20 lunges… THE FORT · SEP 6, 2025 Backblast! Q-Swap at the Fort Q: Float Bridge · 2 PAX WARMUP: - Large arm circles - Windmill - Imperial Walker THE THANG: Circuit training -> two rounds 45 sec exercise + 15 wait - Lunges - Leg raises - Squats with 25 dumbbell - Manmakers -35 lbs sandbag - Mountain… DAWN PATROL · SEP 4, 2025 Backblast! Scorpions Block Party Q: Minuteman · 7 PAX WARMUP: Mosey behind Panera, along the way doing Karaoke / Butt Kickers / High Knees / Toy Soldiers Circle up for SSH / Imperial Walkers / Cherry Pickers / Windmills THE THANG: Mosey beside LPL pond for a Webb homage to… LAZARUS · SEP 4, 2025 Backblast! Escalator and More Q: Goose · 5 PAX WARMUP: SSH, Windmills, Imperial Walkers, Hillbilly Walkers, stretchy things. THE THANG: Moseyed to the lot in front of the theater. Using the Parking spaces start at one end, Bear Crawl 2 lines do 1 Merkin, Crawl Bear… THE RANCH · SEP 4, 2025 Backblast! Benevolence in the darkness Q: Liberty Bibberty · 6 PAX WARMUP: • Side Straddle Hops (SSH): • Imperial Walkers: • Moroccan Nightclubs: • Low Slow Squats • Merkins • Broga THE THANG: DORA • 100 Merkins • 200 Squats: • 300 LBCs (Little Baby Crunches) Perform each exercise for… COLOSSEUM · SEP 2, 2025 Backblast! Title McTitle-Face Q: miyagi · 6 PAX WARMUP: - Air Squats - Good Mornings - Lunges - The Windmill - Imperial Walkers - Hillbilly Walkers THE THANG: - Mike Tysons # 5 - Squats # 10 - Good Mornings # 10 - LBCs # 10 - Merkins # 10 After you completed the… THE BALLROOM · SEP 2, 2025 Backblast! Dancing in Cadence at the Ballroom Q: Fogerty · 6 PAX WARMUP: SSH, Merks, Mosey, Squats, Imperial Walkers, WAM, Plank Jax, Light Stretch. THE THANG: 6 exercises with increasing reps each round (5,10,15) with a mosey across the bridge walkway towards the turf football… SEP 2, 2025 Backblast! Little Dipper Q: The Pirate · 5 PAX WARMUP: Mosey to the backside of the Harris teeter. On the way - butt kicks, high knees, karaoke, and then completed SSH, cherry pickers, imperial walkers, hillbilly walkers, low slow squat, and moroccan nightclub… THE ARMORY · SEP 1, 2025 Backblast! Badland's 2025 KB Quota - met Q: Badlands · 6 PAX Warm-Up: Side Straddle Hops (IC x 20) Arm Circles Forward/Backward (IC x 10 each) Windmills (IC x 10) Imperial Walkers (IC x 10) Main Event: 4 rounds, farmers carry between rounds for active recovery Circuit (8 moves… THE YARD · AUG 30, 2025 Backblast! Partners, Light poles and Blimps Q: Cyclops · 11 PAX WARMUP: Mosey to the side of the school for exercises in cadence: Windmills Cherry pickers Imperial walkers Hillbilly walkers Seal jacks Side straddle hops THE THANG: part 1 - partner up and either people’s chair or… ALCATRAZ · AUG 30, 2025 Backblast! OGs at Alcatraz Q: Jekyll · 9 PAX It was a perfect weather morning WARMUP: Mosey, windmills, IW, merkins, plank stretches THE THANG: Smuggler Q Modified Dora on the Hill. Big boy sit ups /run 1 lap Flutters/ run 2 laps LBCs/ run 3 laps Step… VARSITY · AUG 29, 2025 Backblast! Calm in the Crazy Q: Crystal Lake · 8 PAX WARMUP: Moroccan nightclubs Windmills Cherry pickers Hillbilly walkers Mosey to pull up bars, 20 inclined merkins on curb Every man grab a block and overhead mosey down to back parking lot for 4 corners Every time you… SLOW BURN · AUG 29, 2025 Backblast! Toy soldiers suck Q: Rebound · 9 PAX WARMUP: windmills, cherry pickers, Moroccan night clubs THE THANG: Dora, MOT is toy soldiers down and mosey back while your partner. 100 Merkins, 200 LBC’s, 300 SSH’s, 400 OH claps. Next set was rifle carry (empty… THE RANCH · AUG 28, 2025 Backblast! History of Rosie Q: Rosie · 4 PAX WARMUP: SSH, Imperial Walkers, Hillbilly Walkers, Moroccan night clubs, windmill, mosey around the lot THE THANG: Rosie moves to CNY - 14 reps for merkins, squats and flutters x2 Bear crawl to next spot 12 reps for…