backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
2,135 backblasts mention “Walker”
THE COACH'S BOX · THU OCT 29
The Smokin Cindy Violator
Warm-Up: SSH – 30 IC Imperial Walkers – 20 IC Windmills – 10 IC Strawberry Pickers – 10 IC Cheese Shredder Violator Mosey lap around Skillet Main Thang: Round 1: Cinder Strength 3 Rounds- MOT per Round: Round 1- Run…
BLOCK PARTY · TUE OCT 27
Hills & Marching Around WEP
Day #2 of Birthday Week Q's. Here we go! WARMUP: SSH, Windmills, Imperial Walkers, Stretching, Mosey THE THANG: Mosey over to the swings. Partner up and one partner does suspended crunches (feet in swing) 20x and the…
CURRAHEE · TUE OCT 27
Merkins, Squats & a Nutsniffer
WARMUP: windmills, cherry pickers, imperial walkers and seal jacks. THE THANG: Rucks on and stoping every 1/4 mile for pain stations. Exercises consisted of merkins and squats in cadence. Which type and how many varied…
COCKPIT · WED OCT 21
Why do we keep running past the destinations
WARMUP: walkers, windmills, Peter parkers, up and down dog stretches THE THANG: We visited 6 different locations making a full loop around the CRHS property Each location had a start point, a destination point, an…
THE BALLROOM · TUE OCT 20
Time to go dancing!!
WARMUP: 20 Moroccan night moves 20 Windmills 20 Pickers 20 Walkers X2 THE THANG: DORA: 100 Lunges 200 Squats 300 Flutters Other runs to bench for 10 dips 4 corners: 20 LBC 20 Big Boy 20 Plank hold 20 Dealers choice X5…
COLOSSEUM · TUE OCT 20
Q School at Colosseum
It was my honor and privilege to share some QSchool lessons learned with 6 of my brothers this morning. Please bookmark this backblast as you prepare your first Q. Many of us are here to assist as you plan and would…
SLOW BURN · FRI OCT 16
Dora & Mosey
WARMUP: BACKBLAST: NO SHORTCUTS, JUST WORK Warm-Up – Mosey to Lowe’s - Mosey to Lowe’s and circle up - 20 Side Straddle Hops - 10 Imperial Walkers - 10 Hillbilly Walkers - 10 Cherry Pickers DORA – Partner Workout - 100…
THE COACH'S BOX · THU OCT 15
Burning rubber versus burnout
Warmup: Motivator(½), Imperial-Squat-Walker, Fruit Picker, up+down dog, Merkins Violator (1 series only) * Hominy with the quote of the morning in the name-o-rama video… “We should rebrand this (the violator), it’s…
COLOSSEUM · TUE OCT 13
National burpee day
WARMUP: 20 ssh 15 Moroccan night club 15 Wind mill 15 Hill Billy walkers 15 imperial walker 15 cherry pickers THE THANG: Mosey around the school Bear crawl along the parking lot with 6 shoulder taps at every third lane…
THE BALLROOM · TUE OCT 13
Pre-launch
WARMUP: wind mills, imp walker, hillbilly walkers, Peter parkers all in cadence with some down and up dog stretching THE THANG: part 1 - paired up for a Dora. 100 lunges (count one leg), 200 squats, 300 flutters ( count…
SLOW BURN · FRI OCT 9
We’re dry for now
WARMUP: windmills, imperial walkers, hillbilly walkers, Peter parkers all in cadence with some up and down dog stretching THE THANG: moseyed to the back of Lowe’s for a station to station ladder. Station 1- exercises…
THE FORGE · FRI OCT 9
Funday Friday at the Forge
WARMUP: Side straddle Hop, Imperial Walkers, Hillbilly Walkers, Cherry Pickers, Windmills, Morrocan Night Clubs THE THANG: Mosey to Tire Shop_3 Exercises for 3 Rounds. Dips, Step Ups, Calf Raises_30 reps…Repeat above…
THE HIVE · FRI OCT 9
Keep Moving
WARMUP: 1. Moroccan Nightclub 2. SSH 3. Windmill 4. Cheeri Picker 5. Imperial Walker THE THANG: Station #1 Kettlebell Swings Kettlebell Tricep curls Kettlebell Deadlift Kettlebell Clean and Press Round 1 – 10 each…
THE FORGE · WED OCT 7
Shoulders Where Forged
WARMUP: 20 SSH, 15 Hillbilly’s, 15 Potato Pickers, 10 Windmills and 15 Imperial Walkers THE THANG: Moseyed over to the church parking lot beside an awesome pumpkin patch. Partner up and do sets of 100 reps split between…
BLOCK PARTY · TUE OCT 6
Good Swinging Time
Warm-Up: SSH – 20 IC Imperial Walkers – 15 IC Hillbilly Walkers – 15 IC Moroccan Night Clubs – 10 IC Windmills – 10 IC Strawberry Pickers- 10 IC Cheese Shredder Mosey to first wooden swing The Thang: 1. Swinging Great…
COCKPIT · MON OCT 5
Viva La Libertad
WARMUP: SSHs, Hillbilly Walkers, Imperial Walkers, Moroccan Night Club, Cherry Pickers THE THANG: Sumo Deadlift High Pull, Blades of Glory, Bus Driver, Bent Over Row, Carolina Dry Docks, Plank, Back Widow, Flutter…
THE HIVE · FRI OCT 2
Trip Down Hominy’s Memory Lane
Warmup Calf Raise, Imperial Walker, Moroccan Night Club, Cherry Pickers, Merkins, LBC Farmer’s carry to Hominy’s old classroom. Stop along the way and complete exercises from the list. AMRAP (as many rounds as possible)…
THE FORGE · FRI OCT 2
Feig Meter säckleschmeißa
WARMUP: - 15 Windmills - 15 Moroccan Nightclubs - 15 Hillbilly Walkers - 15 Imperial Walkers - 15 Cherry Pickers THE THANG: - Mosey 1 lap around the HT - Bear crawl across the parking lot - Lunge walk accross the…
SLOW BURN · FRI OCT 2
Slow Burning Beatdown 🔥
Warm-Up: SSH – 20 IC Imperial Walkers – 15 IC Moroccan Night Clubs – 10 IC Windmills – 10 IC Strawberry Pickers- 10 IC Mosey around the parking lot The Thang: 1. 4 Corners: Corner 1: 10 Merkins Corner 2: 20 Squats…
THE COACH'S BOX · THU OCT 1
Abs, Abs and more Abs + Communiation
WARMUP: Lap around the Skillet, SSH, Windmills, Moroccan Nightclubs, Imperial Walkers THE THANG: Since my shoulder is busted, it was time for some ab work. Line up on the goal line. Run to the 10 yard line, do 10 big…
COCKPIT · WED SEP 30
A hill and sauerkraut
WARMUP: - SSH / IW / WM - mosey to hill behind the school THE THANG: - modified suicides - 5 stops with increasing exercise count: 10/20/30/40/50 - exercises: squats, shoulder taps, monkey humpers, imperial walker …
BLOCK PARTY · TUE SEP 29
FORTeen Years
WARMUP: 14 Burpees THE THANG: Mosey to center of WEP Pax rotated into center based on year of 1st post (ie Class of 2026, 2025, 2024, etc). Varied exercises were performed by all including Burpees, Partner Derkins…
THE HIVE · FRI SEP 25
Smokin Kettlebell Beatdown
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 20, then work back down. Exercises: KB…
SLOW BURN · FRI SEP 25
Welcome Outback
WARMUP: side straddle hop, imperial walkers, hill billy walkers, windmills, Moroccan night clubs, mosey around the lot THE THANG: 11’s on hill by gas station At bottom - Big boy sit-ups At top - Jump squats 4 corners in…