backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
2,137 backblasts mention “Walker”
THE FORT · JUL 30, 2022
Seven Years Later
Seven years ago, Jekyll invited me to The Fort for my first workout. WWL and Rooney did a great job keeping the 40 Pax busy with difficult exercises and ended with a strong message - Pay attention to detail, It is the…
SLOW BURN · JUL 29, 2022
The parking lot is always smoother in the other corner
WARMUP: Some side straddle hops, windmills, imperial walkers, hillbilly walkers, Moroccan nightclubs and cherry pickers to loosen things up THE THANG: Used the ol’ Seconds Pro app to provide a TABATA workout with 50…
JUL 28, 2022
Accountability takes a Brother
Minnow Pond starts with the pledge of allegiance. Off to Church of God parking lot. The route - Crossroads 10 Merkins -4 different legs with 4 different exercises. 15 squats top of Hill, 15 Monkey Humpers top hill at…
JUL 28, 2022
Hills and Stairs
WARMUP: Lap around the parking lot. Circle up at the front of the church. In cadence exercises: SSH, Windmills, Imperial Walkers, and Plank Stretches. THE THANG: Run to the top of Withers St. Exercises at the top and at…
JUL 27, 2022
Pillar Pain
WARMUP: Lap around the car loop. Circle up for SSH, Imperial Walkers, Windmills, Plank Stretches THE THANG: 11s on the curb. Merkins, crabwalk, dips, bear crawl, rinse and repeat. Next, Pillar work, Alternate exercises…
RING OF FIRE · JUL 27, 2022
Burpee Fest
WARMUP: SSH, Imperial Walkers, LS Squats, Merkins, Windmills, Mountain Climbers THE THANG: Mosey to hill behind ROTC Bldg: #1: 8's: Bombjacks @ the bottom of the hill and Merkins @ the top. #2: 17 Burpees OYO - then 1…
THE ARMORY · JUL 18, 2022
The Smokin 90s
WARMUP: Mosey, SSH, Windmills, Morrocon NC, Merkins, Hillbilly Walkers, Overhead Claps, Calf Raises, Cherry Pickers THE THANG: While hearing to 90s Hip-hop; Each exercise was for 1 minute and 30 second rest, Round 1…
THE FORT · JUL 16, 2022
Partner Murph and Hills
WARMUP: SSH, arm circles, Imp Walker, HB Walker, lap around park THE THANG: Rebel led Partner Murph, 100 pull-ups, 200 merkins, 300 squats, while one is doing exercise the other partner ran to statue and back. Hand off…
JUL 15, 2022
Abs-olutely worth it!
WARMUP: Mosey to back lot behind Red Bowl where I thought I’d warm up the PAX, but Pothole brought to my attention the freight trucks parked there and the sleeping drivers. So I continued to the round about before the…
THE RANCH · JUL 14, 2022
The Dirty 21s
WARMUP: SSH, Windmills, Morrocon NC, Merkins, Burpees, Hillbilly Walkers, Overhead Claps, Calf Raises, and Cherry Pickers THE THANG: 21s of Big Boy Sit Ups and Carolina Dry Docks with running in between; Light Poles: 5…
THE BALLROOM · JUL 12, 2022
No discounts for the Coupons!
WARMUP: SSH, Cherry Pickers, Merkins, Imperial Walkers, LBCs THE THANG: Starfish w Bombjax at the center - 3 exercises at each of the corners. Coupons were a hit ! MARY: 5 mins at end ANNOUNCEMENTS: Blood drive, CSAUP…
THE YARD · JUL 9, 2022
Light Poles and Jack Webb’s
WARMUP: little mosey and then SSH, O/H Claps, MNC, MC, Imperial Walker THE THANG: 6 light poles and treat it like suicides with an exercise at each pole. 1st pole, 10 Wide Arm Merkins, 2. 15 CDD, 3. 20 Merkins. 4. 25…
SLOW BURN · JUL 8, 2022
Partner B.L.I.M.P.S. and a pair of Jacks
WARMUP: - SSH x20 - Windmills x10 - Mountain Climbers x10 - Hill Billy Walkers x10 - Low Slow Squat x10 - SSH x10 THE THANG: Partner B.L.I.M.P.S. Round 1 1. B - Bomb jacks ==> Broadjumps 2. L - LBCs ==> Lunges 3. I…
BUSHWOOD · JUL 6, 2022
1-Year Anniversary Pain Special
WARMUP: SSH, Windmills, Morrocon NC, Merkin, Hillbilly Walkers, Overhead Claps, Calf Raises, and Cherry Pickers THE THANG: Pull ups and Stations= Round 1: Group 1 @ Pull Up Bar & Group 2 doing Burpees for 2 minutes…
THE YARD · JUL 2, 2022
Leading The Old Men in Circles
WARMUP: Everything in cadence to 10 Windmills, Cherry pickers, M Nightclubs, Imperial Walkers, HB Walkers 2 laps on the track around basketball courts, met around 4 square and did SSHs, calf stretching and groin…
THE RANCH · JUN 30, 2022
Great Pyramid of Dirt and Grass
WARMUP: Mosey towards entrance - circle up and perform following in cadence: goofballs, low slow squat, shoulder taps, updog/downdog, MNCs then mosey back toward field next to CoT THE THANG: Pyramid of Pain- start…
JUN 30, 2022
The Leg Day
Laces In - Leg Day Stretch in cadence SSH 15 Cherry Pickers 15 Imperial Walkers 15 Hill Billy Walkers 15 Calf stretch Groin stretch Heartbreak Dora 3-2-1 300 Squats 200 lunges (2 is 1) 100 calf raises Run to parking lot…
BUSHWOOD · JUN 29, 2022
Where’s the breeze?
WARMUP: Mosey 20 SSH IC 10 Windmills IC 10 LSS IC Yoga THE THANG: Started with 11’s - pull ups and feelings on guardrail Then went down to tennis courts where weights had been laid out at concrete bleachers. 8 stations…
THE BALLROOM · JUN 28, 2022
Choose your own pain, sorta
WARMUP: the disclaimer is the warmup THE THANG: Mosey around the school, stopping for instructions written on chalk. Stops were, roughly.. West side: 1. 20x dips 2. 10x step ups/each leg South Lot (four corners): 1. 10x…
SLOW BURN · JUN 24, 2022
Not Naked, Not Afraid, Just a VQ with a Crew
Slow Burn was smoldering this morning with 23 strong men choosing the gloom over the 'sack & supporting YHC for my VQ! Some special guests were among the group: 2 PAX made the trek from Metro, and we welcomed our newest…
JUN 23, 2022
Wannabe board of pain and a hill
WARMUP: dynamic warm up in the Church of God lot 1/2 high knees, jog it out, 1/2 butt kickers back, jog it out 10x shoulder taps, imperial walker, flutter karaoke 1/2 and turn the other way 1/2 back with a shuffle same…
COLOSSEUM · JUN 21, 2022
The Dough Muscles
https://youtu.be/kgOzimuVueg 9 men did the hard thing this morning at Colosseum. Conditions were alright, alright, alright as we welcomed our newest FNG (Excite Bike) with a workout designed to smoke even the fittest of…
THE BALLROOM · JUN 21, 2022
Rock work and triple check
Warm up: 15 SSH 10 Windmills 15 Hillbilly walkers On your six 10 Freddy mercuries 10 crab cakes 10 Marakin night clubs Rock work: (grab rocks and mosey to field or parking lot) With each rep run halfway or full across…
BLOCK PARTY · JUN 21, 2022
Omaha, Omaha! These streets have no name.
WARMUP: Got the WOD inspiration from Florida Georgia line day before while working the BoFlex. Board of Pain w/ acrostic SIMPLE. Decided rk take 1 of 2 routes, hit WEP, run laps starting from playground OR run to QT and…