backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
366 backblasts
RING OF FIRE · OCT 22, 2025
Backblast! Met at the ROF for a little bit of this
Normally, I'm the type of PAX that likes to create routines where you complete a lot of reps of a few different exercises when I Q a workout. Decided to switch it up a bit, and as my man JWOW like to say, we did a…
RING OF FIRE · OCT 8, 2025
Backblast! King of The Ring October Edition
WARMUP: Get Cindy and take her to the stadium THE THANG: 5 rounds of 5-minute AMRAP. Only complete revolutions counted in the score. If you were not finished by the time the timer went off, it's like it didn't happen…
RING OF FIRE · OCT 1, 2025
Backblast! The Bert
WARMUP: Walking lap around the band parking lot THE THANG: 50 Burpees 5 yards Murder Bunnies, 95 yard Run 95 yard Run, 5 yard Redrum Bunnies 100 Push-Ups 10 yards Murder Bunnies, 90 yard Run 90 yard Run, 10 yard Redrum…
RING OF FIRE · SEP 24, 2025
Backblast! IPC Week 3 - Chris Kyle WOD
WARMUP: grab a Cindy, stretch OYO while honoring Chris Kyle THE THANG: 40 min AMRAP - 40 reps of Cindy swings, 40 reps Cindy jump overs, 40 reps Cindy thrusters, 40 reps derkins (feet on vertically oriented block)… then…
RING OF FIRE · SEP 17, 2025
Backblast! Iron PAX week 2 at Ring of Fire
WARMUP: SSH Situation Squats THE THANG: Iron PAX week 2 See photo MARY: Return Cindy to her home ANNOUNCEMENTS: Toledo FROGNAR relay coming up in October COT: Heavy stuff this morning. Pray for these men
RING OF FIRE · AUG 27, 2025
Backblast! Legs and core plus broga
WARMUP: Windmills, Moroccan night clubs, low slow squats, mosey to benches, number of pax x 2 for step ups on the benches THE THANG: Leg web :leg: :spider_web: 1 squat, 4 cal raises; 2 squats, 8 calf raises… progressive…
RING OF FIRE · AUG 20, 2025
Backblast! ALLTHUMBS!!!
Arrived early to pick up Cindy and her friends ( just more Cindys ). After the party favors were loaded in the truck I drove to the band practice lot, needed 25yard spacing, why reinvent the wheel. As I was setting up…
RING OF FIRE · AUG 13, 2025
Backblast! King of the Ring VIII
WARMUP: yea. Nothing fancy: SSH, IW, HW, Windmill, yoga THE THANG: 10 pull-ups 20 merkins 30 squats Farmers carry 2 cinder blocks 440ft downhill Run around Sugar Creek Elementary Farmers carry 2 cinder blocks 440ft…
RING OF FIRE · AUG 6, 2025
Backblast! Game plan for life…How to Q
WARMUP: Have a plan when Qing THE THANG: Pregame 1. mission 2. Core principles 3. Post frequently 4. Accept the opportunity to lead 5. Know the AO 6. Prepare appropriate workout. Have a plan and don’t Q it if you can’t…
RING OF FIRE · JUL 30, 2025
Backblast! Rings and Fires - 30JUN2025
WARMUP: Like we needed that. It was like 1000 degrees with 900% humidity. Warm? Yeah... we were covered. THE THANG: Grab a block. Head to the track. 5 manmakers (blockees) 10 goblet squats 15 curls 20 flutter w/press…
RING OF FIRE · JUL 23, 2025
Backblast! ROF 7-23
WARMUP: yes, 7 minutes THE THANG: A cinder block board of pain OH claps/Imp walkers squats shoulder taps curls clean and press (maybe not, could have been a dead lift) LBCs merkins swings man makers OH press high reps…
RING OF FIRE · JUL 16, 2025
Backblast! Dora and more
WARMUP: SSH, Moroccan Night Club, Cherry Pickers, Hillbilly Walkers THE THANG: Mosey, Dora with Merkins, LBC, Carolina Dry Dock, Dora with Freddie Mercury, Burpees, Lunges, Nur, Mosey MARY: 5 minutes of various…
RING OF FIRE · JUL 9, 2025
Backblast! King of the Ring - Round 2 - The Rocket
Ring of Fire – King of the Ring Challenge Round 2 – Previous Kings are Q Oh the humidity was cranked up!! Soupy swampy hot. ZERO breeze. Excellent mumblechatter in COT while we all stretched out. Senator Tressel came in…
RING OF FIRE · JUL 2, 2025
Backblast! Grad Q School
WARMUP: 5 Burpees, 20 SSH, 8 WM some stretching, covered our mission THE THANG: Mosey to benches, 10 of each Urkins, Dips, Dirkins x2 covered 5 core principles Found some wall and had a seat, started going through Pax…
RING OF FIRE · JUN 25, 2025
Backblast! 1 is the loneliest number but 3 makes a
WARMUP: slow mosey through parking lot stops at speed bumps for some exercise moves THE THANG: Band lot endzone line Bear crawl 10 yards so 10 LBCs Continue bear crawl ever 10 yards and do LBCs for yard marker…
RING OF FIRE · JUN 18, 2025
Backblast! Ring of Fire around the rosie
WARMUP: SSH, Imperial walkers in sync, cherry pickers, windmill, moroccan nightclubs THE THANG: 10 Hill sprints with exercises in between. We covered pull-ups, planks, Cindy presses, swings, merkins, man makers and more…
RING OF FIRE · JUN 11, 2025
Backblast! The Lane
Warm up: SWIMLAPPs SSH, windmills, Imperial Walkers, Moroccan N/Cs, low slow squats, arm circles, Peter Parkers, plank stretches. Thang: The Lane. Do as many rounds as possible. Pax get two cinder blocks and just need…
RING OF FIRE · JUN 4, 2025
Backblast! Q school June 2025
WARMUP: SSH, windmill, low slow squat, butt kickers, side shuffle, high knees THE THANG: Bear crawl to 10 Lunge walk to 20 Rinse and repeat until other end zone Move to stairs Run two laps then 10 merkins, 10 squats, 10…
RING OF FIRE · MAY 28, 2025
Backblast! Beat the deck #1
WARMUP: Quick warmup as we had a lot to cover. Cherry pickers and side straddle hops THE THANG: We had 9 cards face up and needed to guess higher or lower of any pile. Each card had a workout associated with it. You get…
RING OF FIRE · MAY 21, 2025
Backblast! Bald WOD
WARMUP: SSH-20, WM-10, CP-10 THE THANG: Round 1 - 20 Reps of Merkins, LBC's, Squats - Run Lap 20 Reps of Dips, Big Boys, M. Humpers - Run Lap 20 Reps of SSH, Lunge (S/C), Incline M. - Run Lap Round 2 - All of the above…
RING OF FIRE · MAY 14, 2025
Backblast! IPAX inspired workout
WARMUP: SSH, Merkins, Run, Wind Mill, Squats, Run, Grave Cinder Blocks. THE THANG: 35 yard Merry, one end do 50 reps of and exercise the use the corresponding MOT, then do 5 Burpees and return to the beginning using the…
RING OF FIRE · MAY 7, 2025
Backblast! But what about the blocks?
WARMUP: 4 minute warning and then a 2 minute warning Started with mission of F3 Plant, Grow and Serve small workout groups for men for the invigoration of make community leadership DISCLAIMER Warmup…
RING OF FIRE · APR 30, 2025
Backblast! Gridiron Ladder and Escalator
We moseyed a bit with some but kickers and karaoke as we made our way to the center of the Gridiron for a few warm up exercises. - Grandpa Jacks - Imperial Walkers - Hillbilly Walkers - Some stretchy things Then we…
RING OF FIRE · APR 23, 2025
Backblast! Up Tempo @ ROF
WARMUP: Ran a warm up lap around the NAFO track and led the PAX to the bleachers. THE THANG: Asked the PAX to partner up. Bleacher Runs: Partner 1 sprints up the bleachers and then moseys back down, complete 2 trips…