backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
2,137 backblasts mention “Walker”
JUN 20, 2022
The "McGarry"
This WOD was inspired by my friend and mentor Brendan "Joe" McGarry...he was a legend in the NYC Transit Police and US Marine Corps . Joe served 6 years in the Marines and 13 months in combat during Vietnam. He joined…
ALCATRAZ · JUN 18, 2022
Soggy bottom brothers at Runde Park
WARMUP: SSH, windmills, imperial walker, m nightclubs, merkins, plank, cobra, down dog, plank, Peter Parker, Parker Peter. Mosey to Runde field. THE THANG: Eight stations with six yard gaps between each station. Round…
JUN 17, 2022
The New Name of the Swamp is ...
Today was the launch of the Swamp at a new location. The new name will be revealed at the end so you can skip down or search Slack. 10 men showed up, will a sneaky snowman arriving after warm-ups. Slow mosey to the…
THE HIVE · JUN 17, 2022
Board of pain while watching Bonsai try to throw a weighted ball onto the school roof
WARMUP: Lap around the lot with some SSH, Windmills, Moroccan Night Clubs, Imperial Walkers, Hillbilly Walkers, and Cherry Pickers THE THANG: Board of Pain with rotating PAX being used as the timers: Timing Movements: …
BLOCK PARTY · JUN 14, 2022
Over the Hill
WARMUP: Mosey to parking lot at Millstone Park. 25 SSH IC 10 Windmills IC 15 TT IC 15 LSS IC 15 MNC IC Mosey to parking lot at Watson/Williamson. THE THANG: 4 corners for the birthday boy consisting of 40 merkins 40 LBC…
JUN 14, 2022
Unlucky 7s
WARMUP: Started with a light mosey around parking lot and then started the following exercises: SSH, Windmills, Morrocon NC, Merkins, Hillbilly Walkers, Big Arm Circles, Cherry Pickers, and Calf Raises. THE THANG…
THE ARMORY · JUN 13, 2022
15 pounder
WARMUP: Did some stretching and had a nice Indian run THE THANG: Did some time at the small wall/firepit with various sets of muscle exciters. Got in lots of kettlebell swings, lawnmower pulls and laps in between. KB…
THE YARD · JUN 11, 2022
Yard Work Completed!
WARMUP: SSH, Imperial Walker, Merkins, Rebel Merkins, Cherry Pickers, Stretching, M Nightclubs, Low slow squat. THE THANG: Hill work (5's) Squats and Burpees. Followed by Bear crawl with Merkins up the hill! Mosey over…
JUN 10, 2022
The Final Episode
3 showed up for the Final Episode of The Swamp. We warmed up in standard fashion with: 15 SSH 10 MNC Mosey to CVS Parking Lot. 15 Seal Jacks 10 Arm circles forward 10 Arm circles backward 5 Burpees OYO Mosey to Target…
JUN 7, 2022
Pendulum of Pain
A gorgeous June morning awaited us in the Gloom. We circled up counted off and the disclaimer was given to the 5 Pax in attendance We moseyed over to the church parking lot to start Warm up: -15 SSH -15 Wind Mills -15…
THE FORT · JUN 4, 2022
"No Misogi Today"
WARMUP: Short Mosey / Butt Kickers / Toy Soldiers (15) Side Straddle Hop, (10) Windmill, (10) Imperial Walkers, (10) Cherry Pickers, (10) Moroccan Night Clubs Finished the warmups with a wall sit while the PAX did 2…
JUN 2, 2022
Airwolf inspired “ciabatta”
WARMUP: Mosey from flag to second parking lot. 20 count IC: SSH, hillbilly walkers, Cherry pickers, Moroccan nightclubs. 10 count down dog to 10 count honeymooner. Mosey to the band lot. THE THANG: Tabata Time! 2…
SNAKE PIT · JUN 1, 2022
A Stacked Deck at The Pit
WARMUP: Run the parking lot but only a very little. Some Windmills, Merkins and Imperial Walkers. THE THANG: We played cards so for the newer guys, every number represents the rep count with face cards ascending in…
THE YARD · MAY 28, 2022
You should be dancing, yeah
WARMUP: Mosey to the running tracks Side Straddle Hop Produce Pickers Hillbilly Walkers Windmills Moroccan Nightclubs Imperial Walkers THE THANG: Mosey on the Running track Mosey to Second basketball court, lungewalk…
SLOW BURN · MAY 27, 2022
Bed Pan Anyone? Can I Get A Towel? Star!
We did 12 Days of Christmas in the rain. Some rucked separately. Here’s the bootcamp: 1- Run to the back and back to cover. 2- Mak Tar Gis. How to spell? 3-Greg Jump squats 4-LBCs 5-Diamond merkins 6-Imperial walkers…
MAY 26, 2022
A little of everything
WARMUP: Mosey from COT to larger parking lot. Did some SSH, Imperial walkers, and Hillbilly Walkers THE THANG: A variation of 4 corners. From corner 1 Bear crawled across 3 aisles with descending merkins at each aisle…
MAY 24, 2022
BOMBS Away!
WARMUP: SSH, Imperial Walkers, Hillbilly Walkers The month of May is mental health month. Most Americans struggle with some form of mental health. One of the biggest things I’ve learned during my short time at F3 is…
SLOW BURN · MAY 20, 2022
PGA Championship at Slowburn
WARMUP: Moseyed over to the driving range where we performed a few exercises like SSH and the walker brothers. Then moved to the putter green where we did a few yoga moves to make sure we were limber so we could hit the…
BUSHWOOD · MAY 18, 2022
Jumping to the Bleachera
WARMUP: Run to parking lot. Stop 1 10 burpees Bitt kicks Stop 2 20 Longes Bear crawl Stop 3 10 merkins Toy solder Stop 4 30 SSH High knees Stop 5 15 Hill Billy Walkers Crab walk Stop 6 15 wind mill Longes Stop 7 15…
BLOCK PARTY · MAY 17, 2022
Accountability with Light Poles
WARMUP: SSH, Windmills, Morrocon NC, Merkin, Hillbilly Walkers, Big Arm Circles, Calf Raises, and Cherry Pickers THE THANG: Started in front of Hobos and then at every light pole along Main Street, Round 1 consisted of…
THE FORT · MAY 14, 2022
Smokin At The Fort
WARMUP: SSH, Windmills, Morrocon NC, Merkins, Hillbilly Walkers, and Cherry Pickers THE THANG: Start with 10 Burpees, Then ran to each Swing and did (20) Big Boy Sit Ups and (30) Squats. After that we did 13s of Plank…
MAY 12, 2022
Tour of The Mill
WARMUP: Big Lap, COP: SSH X 20 10 count: Imperial Walkers, windmill, squat, merkins, lunge/reverse lunge, shoulder taps, Low Slow squats, mountain climbers, SSHX20, 5 OYO Burpees THE THANG: Classic pearls on a string…
BLOCK PARTY · MAY 10, 2022
Old school beat down
WARMUP: SSH 1 Burpee Windmill 2 Burpees Arm circles 3 Burpees Hill Billy Walkers 4 Burpees Low slow squat 5 Burpees Calf raises 10 Burpees THE THANG: Set up 6 cones across about 40 yds Each cone you do an exercise and…
MAY 5, 2022
Get the Plank outta here
WARMUP: Shoulder stretch each side Knees to chest 30 yard stretch Front lunge 30 yard stretch Reverse lunge 30 yard stretch Side lunge 30 yard stretch each side THE THANG: Mosey toward the pull up bars on the south side…