backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
366 backblasts
RING OF FIRE · SEP 14, 2022
Honor of Cash
Today, we honored Cash, hospital name Jay Griggs, who passed away in Sept 2020 of cancer. He was given the name "Cash" as in Johnny Cash due to his all black outfit he worn at his first workout along with his hometown…
RING OF FIRE · SEP 7, 2022
Jack Webs from Hell
WARMUP: SSH x 20 Merkins x 10 Peter Parker x 10 All IC THE THANG: Part 1 Using the field in 10 yard increments Starting at the end zone run to the 10 yard line do 1 burpee and at the push-up position do 4 merkins. Run…
RING OF FIRE · AUG 31, 2022
Mercy and Grace
Lead with disclaimer, five core principles. COP 30 SSH IC 10 Merkins IC Southern Gentleman, Northern Aggressor Side Planks Upward/Downward Dog WEINKE Mosey to pull up bars 5 Rounds Chelsea to kick off - 5 Pull Ups, 10…
RING OF FIRE · AUG 24, 2022
Thunderstruck tire flip
WARMUP: - SSH - Cherry Picker - WM THE THANG: - mosey to parking lot in back of school. split PAX in 2 groups. task for one PAX ("the traveler") was to flip large tire from one team to the other. traveler calls exercise…
RING OF FIRE · AUG 17, 2022
IronPax Pep- The Wheel of Misfortune
WARMUP: Instructions and pick up Cindy THE THANG: The Wheel of Misfortune In a throwback IronPax workout from 2020, we did the Wheel of Misfortune. 43 minutes of AMRAP. Start with a 400 meter run Pick up your block, do…
RING OF FIRE · AUG 10, 2022
The burn is good
WARMUP: 10x Cherry Picker, SSH, imperial walkers, Moroccan Night Clubs THE THANG: 4 laps around the track with 4 pain stations 320 squats, 180 LBC, 80 merkins, 20 squats 7 & 1’s pull ups and bomb jacks MARY: 15 Big Boys…
RING OF FIRE · AUG 3, 2022
Lucky 7’s
WARMUP: Mosey to stop sign, run back towards CoT and perform exercise at each speed bump. THE THANG: Lucky 7’s AMRAP 7 pull-ups 7 hanging leg raises 7 wide grip push ups Walking lunge + broad jump to stop sign Turn and…
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…
RING OF FIRE · JUL 20, 2022
Slackblast:
RING OF FIRE · JUL 14, 2022
Show up if you want pullups. Show up if you don’t
WARMUP: Polish Mating Dance - in honor of Kielbasa’s return Scapular merkins regular Merkins Squats Cherry pickers Today’s message: Whatever you’re dealing with, just hang in there. Cat posters to follow. THE THANG…
RING OF FIRE · JUL 6, 2022
The Spirit of the AO
WARMUP: Merkins x 10 Donkey Kicks x 10 OYO SSH x 34 THE THANG: Treehugger WOD - “Crossett Fit Games” honoring our fallen brother from F3 Lehigh Valley. 5 Rounds 10 Pull-ups 20 V-sits (ups) 30 Merkins 40 yd Broad Jump…
RING OF FIRE · JUN 29, 2022
Slackblast:
RING OF FIRE · JUN 22, 2022
Add 4, carry the 2, divide by 1.21 gigawatz
WARMUP: quick mosey, low slow squats, cherry pickers, merkins (stayed here for a minute), mountain climbers, plank jack, honeymooner, downward dog, bomb jacks for DH…more mosey, ran to the thang THE THANG: A pile of…
RING OF FIRE · JUN 15, 2022
Burning at ROF
WARMUP: Broga with Up/down dog Scorpion 20 SSH in cadence 15 Moroccan night clubs IC 10 cherry pickers IC THE THANG: Moseyed over to The center of the parking lot and did Burpee suicides - adding a burpee at every other…
RING OF FIRE · JUN 1, 2022
Ring of Fire^ The Return of the Wheelbarrow
Got the call from the #bullpen that @backdraft needed a "righty" to offer a proper beatdown. I waited for "Wild Thing" to blast through the speakers. *editors note: that didnt happen but 7 other men showed up. Properly…
RING OF FIRE · MAY 25, 2022
Deck of fun w/insurance
Started w/some stretchy things then mosey down to MS for 20 merkins, 20 squats, and LBC. Mosey for a while, 15 of each, mosey then 10, mosey some more for 5 each. Deck of fun w/insurance: ♡ = hard release merkins ♧ =…
RING OF FIRE · MAY 18, 2022
6 1/2 Men
WARMUP: mosey to the front of sugar creek elementary for some SSH, wind mills, low slow squats with moroccan night clubs THE THANG: lunge walk the hill heading to the pull-up bars with 10 squats every 5 yards-ish…
RING OF FIRE · MAY 4, 2022
Ring of Fire: Carrying Burdens
WARMUP: 5 pull-ups 5knee ups 5 flying squirrels 2 rounds THE THANG: pick a block walk the campus 4 exercises 4 times MARY: n/a ANNOUNCEMENTS: newsletter COT: share your burden as we can do it alone!!!
RING OF FIRE · APR 20, 2022
Remembering Columbine
WARMUP: Mosey down to lower parking lot. toy soldiers and high knees around parking lot then mosey back to ROTC building for CoP. CoP (IC) 20 SSH, 12 IW, 12 Cherry Pickers, 12 MNCs THE THANG: This workout was developed…
RING OF FIRE · MAR 30, 2022
Full body workout
We had 6 at the Ring of Fire this morning for a full body beardown. We started with a mosey around the NaFo parking lot and did several exercises to warm up. WINDMILLS, MORROCAN NIGHTCLUBS, IMPERIAL WALKERS , HILLBILLY…
RING OF FIRE · MAR 16, 2022
3/16 at ROF
There were 8 boot campers and 2 runners at ROF on this cool morning. Started off with a disclaimer then got in some stretching with upward & downward dog and SSH. Went into my version of 21s with 21 merkins (single…
RING OF FIRE · FEB 2, 2022
3 Stations on Repeat
Ring of Fire welcomed 10 PAX with one having to modify due to injury. It's Groundhog Day for anyone attending to those matters so rather than just going through the motions, be focused and intentional with your actions…
RING OF FIRE · DEC 8, 2021
Rain and Malachi
The heavens burst forth this morning. 5 PAX gathered in truly gloom 41 degree weather. At about 0520, the rain really poured for about 10 minutes and then let off to only a solid shower. YHC modified my plan with the…
RING OF FIRE · NOV 24, 2021
Do not be anxious
I think we all can feel it. The holidays are upon us. The calendar is beginning to fill up. The “to-do” list is getting a little bit longer. And all the while, we’re supposed to enjoy this time of year. Just typing that…