backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
366 backblasts
RING OF FIRE · WED JUL 22
Round About
WARMUP: Yea, interspersed with burpees THE THANG: A bit ADHD - 7s on the hill behind sugar creek - merkins, squats, and bulgarian split squats in front of the school - bear crawl the front wall of the elementary school…
RING OF FIRE · MON JUL 20
Murph Monday
WARMUP: Murph Monday- get after it THE THANG: The Murph: 1-mile run 100 Pull-ups 200 Merkins 300 Squats 1-mile run 2 Modified and rucked 3 miles on the track. MARY: No time ANNOUNCEMENTS: Bethel, Read Your Newsletter…
RING OF FIRE · WED JUL 15
The Brickyard at ROF
Arrived early to walk around and stretch a little before the workout. A few minutes after arriving another young man showed up. Didn't recognize him so introduced myself and we started talking. Did not know this was…
RING OF FIRE · MON JUL 13
Murph Continued
WARMUP: THE THANG: run 1 mile, 100 pull ups, 200 merkins, 300 squats, run 1 mile MARY: ANNOUNCEMENTS: newsletter COT: pax travel and marriages
RING OF FIRE · WED JUL 8
VQ with the Deck of Pain
This was Eggo's VQ and he gave the disclaimer that he was not a professional but looking forward to it. WARMUP: Windmills, SSH, Imperial Walkers, Moroccan Nightclubs, Strawberry Pickers THE THANG: DECK OF PAIN Diamonds…
RING OF FIRE · MON JUL 6
Hot Potato Audible
Since the guys who wanted to have Murph Mondays didn't show and 3/4th of us can't do pull-ups, we called an audible and did a hot potato Q. WARMUP: 4 mile run THE THANG: We all got a cindy or ruck with more weight in it…
RING OF FIRE · MON JUN 29
Murph Monday continued
WARMUP: No THE THANG: Murph 1 mile, 100 pull ups, 200 merkins, 300 squats MARY: ANNOUNCEMENTS: newsletter COT: 4th of July, marriages, family, travel
RING OF FIRE · WED JUN 24
Gam Guillotine Redux
This BB is going to be easy, at least for the workout part. In honor of the 10th anniversary of my first F3 workout – 6/29/2016 at Pantheon with Jekyll on Q – I decided to recreate his Q nearly verbatim. I was able to…
RING OF FIRE · MON JUN 22
Murph Monday — 22JUN2026
14 on the EASTSIDE got Murph all over them at The Badger of Fire… QIC: YHC Pax: Shaq-a-Roni , Fishstix , Maximus , BONES , Grout , Time Machine , HarryCarry , Kaiser , Sunkist , Splinter , Eggo , Italian Job , Deep Dish…
RING OF FIRE · WED JUN 17
Zombified Q @ ROF
Coming back from a road trip late at night I managed approx 3 1/2 hours of sleep and found myself contemplating a 'no show' for my Q at ROF @ 4:30 in da morning. I recently had the honor of participating in our Greater…
RING OF FIRE · MON JUN 15
The Loredo
WARMUP: 20 SSH, 20, Hillbilly Walkers, Moroccan Nightclubs (or some version of that) THE THANG: The Thang We put our own spin on Loredo, kicking things off with the run: 6 Rounds for Time - 🏃 400-meter Run - 🦵 24 Squats…
RING OF FIRE · WED JUN 10
RoF - King of the Ring, v.2.2
WARMUP: we did THE THANG: workout stuff MARY: no chicks ANNOUNCEMENTS: read your newsletter COT: the 5th Core Principle
RING OF FIRE · MON JUN 1
Honoring Navy SEAL Lt Brendan Looney with TMF trailer of pain
I was able to convince one of the Travis Manion Foundation managers (Chris) to bring one of their trailers of pain to honor a fallen hero. Today we honored 1st Lt Travis Manion’s best friend Lt Brendan Looney. They were…
RING OF FIRE · WED MAY 27
Field of Pain
It was a dark, dank, steamy morning and then Stud Muffin walked in and we were able to officially start. Quick warmup and then we made like a tree and moseyed. Over to the benches for dips, dirkins, and step-ups. For…
RING OF FIRE · WED MAY 20
Playing Games with Cindy…
WARMUP: SSH, IW, LBAC forward and backward. Full arm circles F&B. Merkins. Quick mosey to pump the blood and retrieve Cindy then to the games: THE THANG: GAME 1- ROF: each man holds (squat, Al Gore, plank) while the…
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…
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…
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 …
RING OF FIRE · MON APR 27
Bob Kalsu
WARMUP: WM, IW, HW Merkins THE THANG: honored Bob Kalsu, 100 Thrusters with Cindy while doing 5 burpees EMOM. After done we did 7’s Bigboys with Cindy and Merkins at the bottom of the hill. MARY: Nope ANNOUNCEMENTS…
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 …
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: *…
RING OF FIRE · WED APR 15
Tax Day Cometh
WARMUP: SSH, Stretch, Nightclubs, Merks, Squats, Seal Jax, LBCs THE THANG: Board of Pain- 5 exercises 5/10/15 reps - taking a lap between sets. SSH, Squats, Merks, BBs, Plank Jax and Lunges. 7’s Hillwork: (Merks and…
RING OF FIRE · WED APR 8
King of the Ring - Modified Bert Style
WARMUP: SSH, Moroccan NC, Big Arm Circles THE THANG: We did a modified Bert 25 Burpees Run 400mm 50 merkins Run 800mm 75 lunges Run 1200mm 100 squats Run 1600mm Go back down the ladder No one finished but HarryCarry…
RING OF FIRE · WED APR 1
All in cadence?
WARMUP: Moroccan nightclubs, windmills, cherry pickers, hillbilly walkers Mosey/karaoke around bus loop, stoping for inclined merkins and then calf raises on the curb Grab a cinder block and shuffle down to the school…