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F3 THE FORT
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backblasts

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

2,136 backblasts mention “Walker”

ALCATRAZ · APR 12, 2025 Backblast! Sharknado Returns To Alcatraz Q: Stang · 8 PAX WARMUP: 15 Hill Billy Walkers, 15 Potato Pickers, 15 Windmills , 10 Moroccan Nightclubs and 15 Overhead Claps THE THANG: Enter Sharknado: Five different exercises 20 Reps each, after each exercise run up the big steep… THE FORT · APR 12, 2025 Backblast! Sweet and Spicy at The Fort Q: Old Bay · 7 PAX WARMUP: Peach Stand started us off with the warmup of SSH, Imperial Walkers, and possibly a few others gone from memory. THE THANG 1: PeachStand instructed Pax to pick a rock from the piles behind the amphitheater (and… DAWN PATROL · APR 10, 2025 Backblast! Webb-o-rama 'til the Sun Rises Q: Old Bay · 5 PAX WARMUP: 10x SSH 10x Windmills 10x Imperial Walkers 10x Cherry Pickers 10x TRUE Sumo Squats THE THANG: 4 cones set up along path near the pond. On each cone were 2 exercises to be done in Jack Webb style (1:4 ratio) Cone… SNAKE PIT · APR 8, 2025 Backblast! Kwitcherbitchin Q: Kermit · 2 PAX The Site Q had a little trouble locating the scheduled Q, so YHC agreed to take the reins of The Snake Pit. Short notice, but we figured it out. While there was a lot of activity in the area, the PAX were few, and only… THE BALLROOM · APR 8, 2025 Backblast! Meaning of Tigers chasing us in our dre Q: Sofrito · 3 PAX Disclaimer shared and meeting called to order. Agenda approved and new business discussed. Is Dunkin Donuts a reputable AO WARMUP: Slow jogging to the track! 10 reps each Moroccan Night Clubs Cherry Pickers Wind :dash… THE YARD · APR 5, 2025 Backblast! Circle of intensity Q: Float Bridge · 7 PAX WARMUP: Windmill Morrocan nightclub Imperial walker THE THANG: Circle of intensity 45 sec exercise 20 second rest Squat jack Side straddle hop Windmill Plank jack Seal jack You pick Merkin Mountain climber Shoulder taps… BUSHWOOD · APR 2, 2025 Backblast! Take me back to God’s country Q: Liberty Bibberty · 4 PAX WARMUP: SSH IMP WALKERS HILLBILLY WALKERS (Morgan Wallen tribute) Low slow squats Merkins Burpees (2 count) Moroccan nightclub Michael Phelps Broga THE THANG: Parking lot crawl Increase by 2 per space Merkins Squats CDD… COLOSSEUM · APR 1, 2025 Backblast! I can’t feel my legs Q: Crystal Lake · 7 PAX WARMUP: - 10 Moroccan nightclubs - 10 cherry pickers - 10 windmills - 10 Imperial walkers - 10 Hillbilly walkers Mosey, stop at benches and do irkins, mosey, stop by basketball court, low slow squats, mosey to wall… APR 1, 2025 Backblast! April fools Q: Masterpiece · 8 PAX WARMUP: mosey.. The Windmill, Moroccan Night Club, Imperial Walker, Merkins, downward dog, the honeymooner THE THANG: brick wall, 1x20 step ups each leg, 20 erkins, 20 dips. 5 sets of 3 x10 Merkins, LBC, box cutters run… THE ARMORY · MAR 31, 2025 Backblast! Russian Hammers not welcome at Armory Q: Kermit · 5 PAX WARMUP: 25 SSH IC 10 LSS IC 10 Imperial Walkers IC 10 Hillbilly Walkers IC 10 Cherry Pickers IC 10 MNCs IC Yoga THE THANG: 4 Rounds of Supersets ROUND 1: 3 sets Alternate Clean & Squat - 10 reps Overhead Press - 8 each… THE YARD · MAR 29, 2025 Backblast! Moderate My A$$ Kickin April Q: Cohiba · 12 PAX · +1 FNG WARMUP: SSH, Imperial Walkers, Windmill, Moroccan NC, and Strawberry Pickers. THE THANG: Phase 1: Cheese shredder 2 Rounds Phase 2: 4 Corners of Doom: 1st Corner: Peter Parkers and Lunges 2nd Corner: Shoulder Taps and… ALCATRAZ · MAR 29, 2025 Backblast! Halfpipe Hell Q: Spider · 10 PAX WARMUP: - Mosey around the park - SSH - Windmill - Imperial Walker THE THANG: Everyone pulled a block from my truck. These are pavers that weigh slightly more than a cindy. One end of the parking lot - 26 curls - 26 leg… MAR 28, 2025 Backblast! And then there were hills Q: Grassy Knoll · 9 PAX WARMUP: Intro and mosey to the church parking lot. Complete 15 reps of MNC, Micheal Phelps and arm circles. Then mosey to the day car parking lot for some None Discrpt Produce pickers, Hill Billy Walkers, Imperial… LAZARUS · MAR 27, 2025 Backblast! Board of Pain Q: Goose · 3 PAX WARMUP: SSH Windmill Imperial Walkers Stretchy Things We moseyed down to the parking lot next to the float spa. THE THANG: Thang 1 - 600 Rep Circuit - 20 Mtn. Climbers - 10 Merkins - 20 Shoulder taps (total) - 10… THE RANCH · MAR 27, 2025 Backblast! Counting Down from 100 Q: Old Bay · 16 PAX WARMUP: Quick COP warm-up with Imperial Walkers, Seal Jacks, and Hill Billy Walkers. THE THANG: Mosey down to oval loop in front of Springfield Middle. Near school entrance we started with a 100 reps of an exercise. We… SNAKE PIT · MAR 25, 2025 Backblast! Simplicity in Circuits Q: Sofrito · 3 PAX Shared and Provided WARMUP: + Moroccan Night Clubs + Imperial Walkers + Hillbilly Walkers + Wind Mills THE THANG: 5 Circuits w/60 sec rest Kettlebell Swing x 15 Goblet Squats x 10 Right Hand bend over rows x 8 Left Hand… MAR 25, 2025 Backblast! Tour de odor AKA style Q: Poppins · 20 PAX WARMUP: SSH Windmills Imperial walkers Hillbilly walkers Plank Stretches Merkins THE THANG: After warmups we moseyed to back of HT, Performed wall sit burpee waterfall with everyone doing 1 burpee, then 2 Mosey around… THE YARD · MAR 22, 2025 Backblast! 4-Square fun at The Yard Q: Suplex · 9 PAX WARMUP: SSH, ImpWalk, Windmills, yoga-Merkins THE THANG: Appetizer: • Buy-in: 10 Lt. Dan (IC) ◦ OYO after this • To end of lot: “Cocaine Bear crawl“ ◦ Every powder-lines x 1-2 merkin each… • Cash out: 10 Lt. Dan OYO… THE FORT · MAR 22, 2025 Backblast! All of the burpees Q: Crystal Lake · 10 PAX WARMUP: Moroccan nightclubs Windmill Cherry picker Low slow squat Hillbilly walker Burpee mile(ish) - 12 burpees, run .3 miles, 12 burpees, run .3 miles, 12 burpees, run .3 miles, 12 burpees, run .3 miles for a total of… SLOW BURN · MAR 21, 2025 Backblast! 21s on the 21st 8 PAX WARMUP: Kinda chilly out so we needed it. Quick loop to the north side of the strip mall right in front of F45 to show them outside is better 10-20 of the following - SSH - Windmills - Hillbilly walkers - Moroccan night… DAWN PATROL · MAR 20, 2025 Backblast! Everyone wants to be Double D Q: The Pirate · 7 PAX WARMUP: Mosey around the park with the following exercises throughout - SSH, cherry pickers, imperial walkers, hillbilly walkers, moroccan nightclub, windmill. THE THANG: Start with bear crawls at the roundabout, then… THE COACH'S BOX · MAR 20, 2025 Backblast! Charon’s Galley 2.0 / our Role as dads Q: Suplex · 6 PAX WARMUP: SSH, cherry pickers, Merkins THE THANG: MOT #1: Charon’s Galley (4 pax) Alt at each 50 yard increment for Pain Station MOT #2: Other Pax…. Farmer’s Carry 2 Cindies Stations (@ each 50 yard swap) S.1: Tower of… THE RANCH · MAR 20, 2025 Backblast! Webb-o-Rama at the Ranch Q: Sugarbug · 3 PAX WARMUP: Some SSH, windmill, imperial walkers, hillbilly walkers, Moroccan nightclubs and cherry pickers THE THANG: Jack Webb style work then a lap around the middle school drop off loop. I had a long list of options… MAR 19, 2025 Backblast! St Paddy's Day WOD Q: Shield · 11 PAX WARMUP: Our warmup consisted of Windmills, Imperial Walkers, Hillbilly Walkers, some downward dog and honeymooners THE THANG: We did 5 rounds of exercises The first 3 rounds were 17 reps of each exercise followed by a…