backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
366 backblasts
RING OF FIRE · WED MAR 18
Backblast! Bam Bam Board of Pain
WARMUP: Moroccan Night Club, Windmills, Side Straddle Hops THE THANG: Over Head Press, KB Swings w/Block ,Merkins, Big Boy Situps w/Press, Curls,Squats w/Blocks. MARY: LBC'S, Hello Dolly's and other core exercises to…
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…
RING OF FIRE · WED MAR 11
Backblast! 2026.11 Ring of Fire
Starting from the endzone of the field: 10 burpees, 20 Merkins, 20 squats 40 yard dash on one foot (alternating feet every 5 yards) then finish run to other endzone. After down and back, 20 big boys which completes a…
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…
RING OF FIRE · FRI MAR 6
Backblast! Loredo
Mosey to car loop in front of school. Warm up by taking a lap (1/4 mile) and doing 20 SSHs. Repeat. Main thing is Loredo WOD. 6 rounds of: 24 squats, 24 merkins, 24 lunges, run a lap. Finished all 6 rounds with a little…
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…
RING OF FIRE · WED FEB 25
Backblast! Football Field Follies
WARMUP: Windmills, Imperial Walkers, Hillbilly Walkers and some stretching downward dog and hinetmooners THE THANG: We were on the football field every numbered yard line you had an exercise, you ran to the yard line…
RING OF FIRE · MON FEB 23
Backblast! Pfc Shawn Falter
WARMUP: 20IW, watch Senator show up in shorts in awe, 10 Cherry Pickers, 15 HW, Down/Up Dog, stretching and then plank for Shawn’s story. THE THANG: Shawn loved and played Varsity Basketball and Football. Brought some…
RING OF FIRE · WED FEB 18
Backblast! Q-Fusion
A litte Q-fusion this morning at ao-ring-of-fire. I noticed several Pax running around the AO before kick-off time. Most getting some extra miles before the Dam to Dam relay. I noticed Olaf running and I thought I had…
RING OF FIRE · WED FEB 11
Backblast! King of Ring - IPC Style
Workout inspired by IPC Killer Bs, modified the routine a bit, still sucked, but better for it. WARMUP: 50xSSHIC at COT, moseyed to the FB field, 5 burpees OYO, ready to work. THE THANG: Start on goal line Broad Jump to…
RING OF FIRE · MON FEB 9
Backblast! Respect The Fallen Heros
It was the day after The Super Bowl and the Monday morning quarterback syndrome was real, but we were there to pay homage to a fallen hero. His name is Army Sgt. Zachary D. Tellier and he was a great man. The Thang: 5…
RING OF FIRE · WED FEB 4
Backblast! Block/Bar/Hill Blender at Ring of Fire
WARMUP: SSH, Imperial walkers, cherry pickers, merkins THE THANG: 2 rounds of block work: 15 thrusters, 15 curls, 15 decline merkins, 15 overhead extenstions. Followed by 10 min partner circuit: Partner A did 10 pull…
RING OF FIRE · WED JAN 28
Backblast! Track, Block, Bars, Hill
WARMUP: 20 SSH IC 10 Windmills IC 10 Cherry Picker IC 10 Imperial Walkers IC 10 Hillbilly Walkers IC 5 Burpees OYO THE THANG: 1. Track Work: 800m Nur Charge to Run Stop every 200m 15 merkins, 20 squats 2. Coupon Suck: 4…
RING OF FIRE · MON JAN 19
Backblast! Witten
WARMUP: mosey to pull up bar area Windmills I/C Cherry Pickers I/C Imperial Walkers I/C Hillbilly Walkers I/C THE THANG: The Witten (modified)- 5 rounds of the following: 400 m run (not modified) 22 burpees (not…
RING OF FIRE · WED JAN 14
Backblast! King of The Ring Round 1
Warm-Up: SSH – 25 IC Imperial Walkers – 15 IC Merkins – 10 IC Low Slow Squats – 15 IC Moroccan NC – 15 IC Windmills - 10 IC Strawberry Pickers - 10 IC The Thang: Perform a Ladder: (Start with 5 reps; Add +5 each round…
RING OF FIRE · MON JAN 12
Backblast! The Hall Charge
We honored Thomas Lee Hall this morning. Tom was a member of Fort Mill's National Guard, Co. G. Company G left Fort Mill to join the Old Hickory Division at Camp Sevier in Greenville during October 1917. The men knew…
RING OF FIRE · MON JAN 5
Backblast! First Monday Ring of Fire Beatdown
WARMUP: hang from the bar, windmills, quad stretches, wall sits, honey mooner, downward dog and bio on Sergeant Emerson Brand THE THANG: overhead press, pull ups, curls, squats, swings, and run to AO jones MARY: yes…
RING OF FIRE · DEC 31, 2025
Backblast! End of year split
Four posted at the last RoF for 2025. Ruby Slippers started us off with a warmup mosey run with side shuffles and cariocas. Then to the pull up bars for pick-your-poison: do 50 reps total of either pull-ups or manmakers…
RING OF FIRE · DEC 17, 2025
Backblast! 8 Days Till Christmas
WARMUP: Side Straddle Hops, Windmills, Moroccan Night Club. THE THANG: 5 Burpees, Over Head Press (20), 5 Burpees, Curls (25), LBC'S (30) Hello Dolly's (20), Goblet Squats (20), Incline Merkins (20), KB Swings (25)…
RING OF FIRE · DEC 3, 2025
Backblast! Ice Ice Baby - Board pushing
WARMUP: Short: SSH, windmill, down dog, Honeymooner, Down Dog, sprinter stretch Partner up with similar size guys. Each pair gets a brick and 2x4 board. Mosey to stadium THE THANG: All line up at the track by the…
RING OF FIRE · NOV 26, 2025
Backblast! Farmers bring in the Thanksgiving holid
WARMUP: motivators from 5 THE THANG: 2 minute farmer carry followed by 1 minute workouts. We mixed in multiple rounds of running to the pull up bars and laps around the track to honor Splinter who is DR. MARY: mixed in…
RING OF FIRE · NOV 19, 2025
Backblast! New Beginnings
WARMUP: Short mosey around the parking lot and then stopped for warm up: 15 SSH, 15 IW, 5 burpees, 15 Windmill, 5 burpees, 10 Potato PickerS THE THANG: Started with 4 corners: 15 Merkins, 15 jump squats, 15 LBC, 15…
RING OF FIRE · NOV 5, 2025
Backblast! No OYO Dora on Fire
WARMUP: Slow mosey around the student parking lot, then circle up near main entrance to school at AO Jones Blvd for 10-20 of the following: - SSH - WM - IW - MNC - Strawberry pickers Then mosey to the bus loop at corner…
RING OF FIRE · OCT 29, 2025
Backblast! Wheel of Misfortune and too many reps
Since I was going to be DR for my birthday, I decided to do my birthday Q a day early. I wanted a good one and didn't realize how good it was. WARMUP: SSH, windmills THE THANG: We picked up Cindy and took her down to…