backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
2,135 backblasts mention “Walker”
COCKPIT · WED MAY 13
5/6/26
WARMUP: SSH Imperial Walkers Hilbilly Walkers Cherry Pickers THE THANG: Heavy leg and abs day! Pick a leg exercise from bucket, 22 reps Pick an ab exercise from bucket, 22 reps After count of 22 and 22, run a lap around…
KITCHEN SINK · WED MAY 13
Bag of Bad Decisions
Disclaimer Provided & 5 Core Principles shared thanks to BONES for keeping us honest : - FREE OF CHARGE - OPEN TO ALL MEN - HELD OUTDOORS RAIN OR SHINE - PEER LED ROTATION - END IN CIRCLE OF TRUST WARMUP: In cadence and…
BLOCK PARTY · TUE MAY 12
I ran so far away…
Seven seagulls posted at BP and did: Warmup: SSH, Windmills, Imp Walkers, Moroccan N/C, Low slow squats, Peter parkers, plank stretches. -5 burpees OYO Run WEP loop -5 burpees OYO Run to Harris st park via trail BBall…
COLOSSEUM · TUE MAY 12
The 4 Square Gauntlet
Disclaimer and WelcomeShared WARMUP: In Cadence and 10 Reps Each - Moroccan Night Clubs - Cherry :cherries: Pickers - Windmills - Hillbilly Walkers - Imperial Walkers - Mosey to Schoolyard THE THANG: Partner Up for Some…
SNAKE PIT · TUE MAY 12
Fun with Kettlebells
WARMUP: - Side straddle hop - Moroccan Night Club - Imperial Walker - Hillbilly walker THE THANG: - Four Rounds with three exercises each at three stations Reps 5, 10 and 15 - Station #1 - Halo, Overhead Press, Squats …
COCKPIT · MON MAY 11
Magic Carpet Ride
WARMUP: SSH, Imperial Walkers, Hillbilly Walkers, Merkins, Calf Stretch THE THANG: Mosey to back parking lot for partner circuit of 100 merkins, 100 jump squats, 100 big boys. Mosey to wall for 7s of burpees and jump…
RING OF FIRE · MON MAY 11
Staff Sgt. Benjamin Noah Pennington
Staff Sgt Ben was KIA at Prince Sultan Air Base on March 8, 2026 due to injuries sustained in an attack by Iran in Operation Epic Fury. He was 26 years old, from Glendale, Kentucky. An Eagle Scout who knew from a young…
THE HIVE · FRI MAY 8
Q-school and the 3 C’s
WARMUP: windmills, imperial and hillbilly walkers, planks, shoulder taps and mountain climbers all in cadence. Throw in some seal jacks in cadence too. THE THANG: 3 C’s of q school - corners, chalk and cardboard. 4…
LAZARUS · THU MAY 7
300
WARMUP: 10 Strawberry Pickers / 10 windmills/ 10 hillbilly walkers THE THANG: Mosey around the theater and back to get .9 Miles. Begin circuit of 5 merkins and 5 walking lunges until you get 300 each. Mosey .6 miles at…
SNAKE PIT · TUE MAY 5
555-5555
Warmup - Bear Crawl - Goblet Squats - Heels to Heaven with Kettlebell Press - Imperial Walkers - Hillbilly Walkers - Windmills - American Hammer with Kettlebell - Plank (remain in plank, then put right arm then left arm…
RING OF FIRE · MON MAY 4
Sgt. Joe Nurre
WARMUP: - Moroccan Nightclub - Imperial walker or hill billy walker -> I was confused - Cherri Picker THE THANG: - Bucket of fun - Pick a card -> announce exercise - One person runs with 30 lb vest to the island and…
COCKPIT · MON MAY 4
Bespoke
WARMUP: Imp Walker Squats Merkins Crazy mosey MOT flip up THE THANG: Dora 50 merkins 100 squats 150 LBC Bench work Split squats Dips Durkins Hill work Mosey down hill Lunge the flat 5 merkins Bear crawl the hill MARY…
THE COACH'S BOX · THU APR 30
Four Corners of Pain
WARMUP: 20 SSHs, 10-Windmills, 16 HB walkers, 16 imperial walkers, 20 m nightclubs, 15 merkins, 300 meter mosey around pkg lot field. THE THANG: Master Circuit 4 Stations: 1- 20 shoulder taps, 25 lbcs, 30 mountain…
RING OF FIRE · WED APR 29
Campus Tour
WARMUP: SSH, merkins, planks, stretching, mosey around w/ high knees, butt kicks, karaoke * 2, and stop for low slow squat, imperial walker, and hillbilly walker. THE THANG: Start at the benches near the main entrance …
COLOSSEUM · TUE APR 28
Playing With Dora and Rocks
Warm-Up: SSH – 25 IC Imperial Walkers – 15 IC Moroccan NC – 15 IC Windmills - 10 IC Strawberry Pickers - 10 IC Cheese Shredder The Thang: 1. Dora: Partner up. One works, one runs 1 lap around track. Switch. Exercises…
THE YARD · SAT APR 25
City Hominy
Warmup: - Mountain Climbers - Big Boy Sit-ups - Imperial Walkers - Hillbilly Walkers - Windmills - LBC - Mosey a lap Dora: 80-160-240 - 80 Merkin - 160 Squat - 240 LBC At the end of each run, you attempt to write the…
THE FORGE · FRI APR 24
All The Corners
WARMUP: Mosey, SSH, Plank, Imperial Walkers, Hillbilly Walkers, Best Damn Stretch, and maybe 1-2 others I am forgetting THE THANG: First 4 corners - Corners were the corners of the HT parking lot - 20 Squats - 15 Big…
RING OF FIRE · WED APR 22
Bucket of Death with Circle of Fun
WARMUP: - Moroccan Night Club - Windmill - Cherry pickers - Imperial walker THE THANG: - partner workout x 2 - 40 CDD, 60 Merkins, 80 Squats, 100 LBC, 120 side straddle hops - Circuit x 2 50 sec exercise + 20 sec rest …
DAWN PATROL · TUE APR 21
In Which We Ask the Musical Question, 'Can You Last Two Minutes?'
WARMUP: Included THE THANG: The board lists a primary exercise and alternates. Focus on the primary and pivot to the alternates if needed for the duration of the corresponding song. Each song approximately 2 minutes in…
THE BALLROOM · TUE APR 21
Annie debuts on broadway - 1977
WARMUP: SSH, imp walk, hillbilly walker, cherry picker, Moroccan night clubs, down dog flow, mosey lap around parking lot THE THANG: light poles… stop at each one for 10 merkins, 10 squats, 10 calf raises. 15 in total…
RING OF FIRE · MON APR 20
Smokin Cindy Beatdown
Specialist Ryan Dennis Orin Riley was a 22-year-old soldier from Richmond, Kentucky, who served in the U.S. Army. He is remembered for his dedicated service during Operation Inherent Resolve. ## Service History: *…
THE ARMORY · MON APR 20
Pop Culture
WARMUP: Moroccan nightclubs, windmills, cherry pickers, imperial walkers Mosey for some merkins and low slow squats THE THANG: Top Gun Mjolnir The Hodor Dirty Man-Makers MARY: Man-makers for 30 seconds ANNOUNCEMENTS…
THE FORT · SAT APR 18
Corporate (not) approved)
All enjoyed immensely my Q, especially the Corporate Headquarters representative, the Darkest of all Helmets. Also, my oldest son was there, so I was under a tremendous amount of pressure to perform. WARMUP: Yes - we…
THE COACH'S BOX · THU APR 16
Letting Go
WARMUP: - Moroccan Night Club - Windmill - Imperial Walker - Cherry Pickers THE THANG: - Bucket of fun - 50 sec exercise 20 second rest - Archer Merkins - Squat Kicks - Shoulder tap - Burpees - Goblet Squat - Jump Rope…