backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
2,135 backblasts mention “Walker”
COLOSSEUM · TUE MAR 24
Improvisation Q
WARMUP: 15 Wind mill 15 Hill Billy walkers 15 cherry pickers 20 sumo Squats 20 Merkins THE THANG: Cocaine bear crawl Lunge walk Burpee bear crawl Lunge walk Squat bear crawl Running a round in front of the school. Doing…
SNAKE PIT · TUE MAR 24
The Smokin Ladder Workout
Warm-Up: SSH – 20 IC Windmills – 10 IC Moroccan Night Clubs – 15 IC Imperial Walkers- 20 IC Mosey around parking lot The Thang: 1. Ladder Start at 5 reps, add +5 each round until 25, then work back down. Exercises: KB…
THE ARMORY · MON MAR 23
The Armory
WARMUP: SSH, Low Slow Squat, Imperial Walker, Merkin, Peter Parker, Moroccan Nightclubs THE THANG: Grab your bells and scoot on over to the other side of the parking lot Pair up by counting off. Poppins has a lame leg…
COCKPIT · MON MAR 23
Carrying the mental load
Warmup SSH Imp Walkers Hillbilly Walkers Low slow squat Catchers Merkins Broga Mosey to the back of CRHS Dora AMRAP for 5 rounds till the runner comes back and flapjacks Q calls each exercise 1st round - merkins 2nd…
THE FORGE · FRI MAR 20
Backblast! Bi's & Tri's
WARMUP: mosey around the parking lot and neighborhood headed towards sonic, stopping along the way for - SSH, low slow squat, merkins, cherry pickers, imperial walkers, hillbilly walkers, etc. THE THANG: Using the bench…
SLOW BURN · FRI MAR 20
Backblast! Hello Newman
I. The Warm-O-Rama (The Tip-Off) • The Mosey: A light 5-minute jog around the AO (Area of Operation) to get the blood flowing. • Side-Straddle Hops: 20 reps in cadence (IC). • Imperial Walkers: 15 reps IC (keep it slow…
THE COACH'S BOX · THU MAR 19
Backblast! Mental Health Battle
Warm-Up: Mosey lap around AO SSH – 20 IC Imperial Walkers – 15 IC Windmills – 10 IC Strawberry Pickers – 10 IC Mosey lap around AO with log Main Thang: Round 1: Cinder Strength Perform 3 rounds: (10, 15, 20 reps) Cinder…
BLOCK PARTY · THU MAR 19
Backblast! Hills and Pull ups
WARMUP: mosey to Print shop SSH x 20 Imperial walker x 10 Hillbilly Walker x 10 Cherry picker x 10 Calf stretch runner stretch THE THANG: triple nickel from town hall up hill past church 5 Bonnie Blair’s 2 is 1 5 jump…
COCKPIT · WED MAR 18
Backblast! Winter Closeout Sale
WARMUP: Cherry Pickers / Hillbilly walkers / imperial walkers / 40 ssh THE THANG: mosey to the hill at the top of Nims Village. Stopping along the way for pain stations. Mosey back with pain stations. Bear crawl/crab…
KITCHEN SINK · WED MAR 18
Backblast! Loaded sink
WARMUP: SSH, Imperial Walkers, Cherry pickers, hamstring stretch, runner stretch, merkins THE THANG: Ruck march with some merkins and squats, partner work with sandbags: thrusters, bent over rows, tosses. Some…
THE ARMORY · MON MAR 16
Backblast! The Stronghold
WARMUP: SSH, Arm Circles, Imperial Walkers, Merkins, runners stretch, warm up mosey around parking lot THE THANG: Thrust/Swing/Merkin descending ladder, 3 station circuit with KB Chest Presses, Curls, Swings. 11s with…
SWEEP THE LEG · MON MAR 16
Backblast! Sweep the 7s
WARMUP: Side straddle hops, imperial walkers THE THANG: 7s between merkins and burpees. About .42 mile in between. MARY: running inspired stretching ANNOUNCEMENTS: Several events coming up including a trip to the DMV…
RING OF FIRE · MON MAR 16
Backblast! St.Patricks Day WOD in Honor of Joe McG
Today we Honored my friend amd Mentor Officer Joe Mcgarry. Joe was a US Marine who served in Vietnam and 33 years in the NYC Transit Police and NYPD after the hostile takeover. Joe was a great cop and would drop…
THE YARD · SAT MAR 14
Backblast! Knock out for fun
WARMUP: - Moroccan nightclub - Imperial walker - Cherri pickers - Windmill THE THANG: - street light ladder x stations - Reps 5, 10, 15, 10 - Station 1 - side straddle hop - Squats - Lunges - station 2 - merkins - Plank…
KITCHEN SINK · WED MAR 11
Backblast! Kitchen Sink 3.11.26
Warm ups: SSHs, Imperial Walkers, arm circles. Ruck on for remainder of workout. Carried weight to the front of the school. We each took turns carrying all the bags, bells to the parking island while the other pax…
COLOSSEUM · TUE MAR 10
Backblast! Following the arrows…
WARMUP: Mozy to the front of GHMS for imperial walkers, mountain climbers, and Moroccan night clubs. THE THANG: After the warmup proceeded toward Dave Gibson blvd and stopped at the first working street light for the…
BLOCK PARTY · TUE MAR 10
Backblast! Is this minnow pond?
After an extended sabbatical from bootcamp—featuring a highlight reel of injuries and a little side quest called cancer— Cubbie decided it was my time to step back into the Q saddle. Turns out the saddle still fits……
RING OF FIRE · MON MAR 9
Backblast! Upper Body False Advertisement
WARMUP: SSH Imperial walkers Hilly Billy walkers Calf stretch runner stretch THE THANG: Indian run around school lot burpee in the back 7s on JROTC hill w Bonny Blair’s and jump squats Ab web 1 big boy - 4 flutters in…
ALCATRAZ · SAT MAR 7
Backblast! No hills
WARMUP: ssh, iw, hillbilly walker, Moroccan night clubs, windmills, THE THANG: stayed in the parking lot 11’s- big boy & burpee 4corners… increasing rep count each complete circuit. 5-10-15… 1st corner- SSH -run- 2nd…
THE FORT · SAT MAR 7
Backblast! We might do a lot of things
WARMUP: lap around the park and stopping along the way to do the following exercises - SSH (x2), windmill, merkins, imperial walkers, hillbilly walkers, cherry pickers, morrocan nightclub, plank, etc. THE THANG: mosey…
SLOW BURN · FRI MAR 6
Backblast! ab-solutely
WARMUP: Most of the hits: SSH, Merkins, Cherry Pickin, Low Slow Squat, Imperial Walker THE THANG: Mosey to the end of the parking lot for 11s 10 BBSU -----> 1 "wheezy Jefferson" Pair up for a dora. Either run the full…
DAWN PATROL · THU MAR 5
Backblast! Title loading…
WARMUP: produce pickers, windmills, imp walkers, plank/down and up dog stretching, Peter Parker’s, all in cadence THE THANG: we moseyed to the back parking lot and started at the first island of the top row. We…
THE COACH'S BOX · THU MAR 5
Backblast! Ladders and The Queen
WARMUP: ssh, iw, hillbilly walker, Moroccan night clubs, windmills, mosey THE THANG: start at goal line. Run to 10 - do the exercise - run back - do the burpee… run to 20…. Ladder: 10 - big boy situps 1- burpee 20 …
RING OF FIRE · WED MAR 4
Backblast! Deck O'Pain
WARMUP: Slow Windmills, Imperial Walkers,Hillbilly Walkers, Stretching THE THANG: We had a DeckO'Pain HEARTS - MERKINS DIAMONDS-SSH SPADE-CDD CLUBS-BIG BOYS JOKER-BURPEES After the Deck we traveled over to the pullup…