backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
366 backblasts
RING OF FIRE · OCT 9, 2024
Backblast! Q school at The Ring of Fire ?
WARMUP: COP with newer PAX taking turns counting in cadence Most closer to school for some more COP practicing cadence and exercise move commands Mosey to benches at main entrance 10 dips 10 derkins 10 step ups 2 rounds…
RING OF FIRE · SEP 4, 2024
Backblast! I cant hear you??? Decibel to the Rescu
WARMUP: Did lap around the track Did some warm up COP Then mosey to sugar creek THE THANG: Burpees merkins squats in between bear crawl crab walks and crawl bears Mosey to playground Dora with 50, 100, 150 MARY: One…
RING OF FIRE · AUG 28, 2024
Backblast! IronPAX week -1???
WARMUP: lots of stuff to get everyone loose THE THANG: Cindies at the bottom of the hill by elementary school. Called 11s on the hill with Manmakers at the bottom and Leg lifts over your head at the top while holding…
RING OF FIRE · AUG 21, 2024
Backblast! Cha-Ching's Legacy
So, https://f3thefort.com/2020/01/17/black-diamond-at-the-one-word-convergence/, because they guy would lay ridiculous beatdowns. And there's just no need to reinvent the wheel. It's already round and works really well…
RING OF FIRE · AUG 14, 2024
Backblast! Band Practice at The Ring of Fire
Warm-up: SSH x30 - Merkin x10 - Windmills x10 - Run to the pull-up bars – 10 strict pullups with no step and not kipping. When you get to failure your partner can grab your feet and help you - Grab a coupon and head to…
RING OF FIRE · AUG 7, 2024
Backblast! Ring of Jellystone Fire
WARMUP: MNC, Imp Squat Walkers, ChPickers, SSH, Mosey to Cinderblocks THE THANG: (*structure based on Beakers beatdown from 7/10/24- thank you bro!) Each round, Home to base(s) & back Home: Cind-urpees (AKA Man-Makers)…
RING OF FIRE · JUL 31, 2024
Backblast! (Insert something creative)
DISCLAIMER: disclaimed WARMUP: Mosey loop around parking lot, circle up near ROTC - 10 Windmills IC - 10 LSS IC - 10 Imperial Walkers IC - 10 Hillbilly Walkers IC - 10 MNCs IC - Yoga And since we were so close to the…
RING OF FIRE · JUL 17, 2024
Backblast! Smokin Frat Party
WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC, Strawberry Pickers, and Broga THE THANG: Phase 1: Cheese Shredder Phase 2: Ladder: Round 1 - Burpees from Goal Line to 50 Yard line with reps at every 10 yard line…
RING OF FIRE · JUL 10, 2024
Backblast! Killer B’s plus
WARMUP: IC exercises and stretches THE THANG: Killer B’s on the football field — End zone: 5 burpees --> Bear Crawl 10 yards to 10 yard line 10 Yard Line: 5 Burpees / 10 Bomb jacks —> Broad jump 10 yards to 20 yard line…
RING OF FIRE · JUL 3, 2024
Backblast! It hurt me more than it hurt you
Opening Act: windmill, dying cockroach, hillbilly walker, mt climber, overhead clap, freddie merc, low slow squat, plank jack, side straddle hop, flutter, calf raise Headliner: accumulator, 5, 5-10, 5-10-15, up to 35…
RING OF FIRE · JUN 26, 2024
Backblast! How much does a cinderblock (coupon) we
WARMUP: SSH, cherry pickers, Mozy THE THANG: partner Dora. One farmer carry two coupons from pull up bars to stop sign down the hill, other partner does reps. 100 Pull Overs 150 Dead Lift 200 Bench Press 150 Curls 100…
RING OF FIRE · JUN 19, 2024
Backblast! Bringing Fire at ROF
WARMUP: Mosey to the ROTC building for Warmaroma SSH x 30 MNC x 15 Mtn Climbers x 20 Peter Parker x 15 Windmills x 10 Smurfjacks x 10 Head over and grab a Cindy then mosey to football stadium THE THANG: 5 Manmakers 10…
RING OF FIRE · JUN 12, 2024
Backblast! Track and Field
WARMUP: At 50 yard line of NAFO football field…low slow squats, flutters, Carolina Dry Docks, Moroccan Nightclubs, Windmill THE THANG: Mozy to goal line and 5 yard line. Pax were evenly split and faced each other in…
RING OF FIRE · JUN 5, 2024
Backblast! Winter Green Skoal and Cindy
It was a balmy morning at The Ring, but the mumble chatter was fire. A little warmup and we were off to grab our old friend Mr. Cinder Block. We celebrated the 80th anniversary of the day before D-Day. Thang: 4 Corners…
RING OF FIRE · MAY 22, 2024
Backblast! Deck O'Pain
WARMUP: Windmills, Morrocan nightclubs, Imperial walkers and Hillbilly walkers...short mosey up to NaFo bench area. THE THANG: Deck O'Pain JOKERS= 10 BURPEES HEARTS= MERKINS DIAMONDS = SSH CLUBS= BIG BOYS SPADES = CDD…
RING OF FIRE · MAY 15, 2024
Backblast! The Work
WARMUP: SSH, Windmills, MNC THE THANG: Mile on the track 10 Burpees 10 Squats 10 Merkins 10 Big Boys Every 1/4 of a lap one of these exercises was done x4 = 1 Mile Then we went to the cinder block area and did 24 BLOCK…
RING OF FIRE · MAY 8, 2024
Backblast! F3 Baseball
WARMUP: MNC, Windmills, Mosey of various sorts THE THANG: F3 Baseball - Strike out 6 Merkins, All other outs 10 SSH, Walk Bear Crawl to next Base. Bases were Dips, Squats, LBC & Burpees. Wen through Texas v A's game…
RING OF FIRE · MAY 1, 2024
Backblast! CMPD
WARMUP: Moroccan Night club Side straddle Hop THE THANG: workout with Cindy’s 15 Merkins, 50 Side straddle hops, 10 Man-Makers, 6 burpees. Between each set of exercises, carry cinder block down hill and return up hill…
RING OF FIRE · APR 24, 2024
Backblast! Over The River And Around The Cones
WARMUP: merkins, squats, MNCs, stretches THE THANG: 8 stations with running to the other end of parking lot and returning to each station until the routine was complete. Stations consisted of merkins, squats, calf…
RING OF FIRE · APR 10, 2024
Backblast! Block Burpee Blast @ Ring of Fire
WARMUP: The Usual THE THANG: Block and burpees MARY: Run the hill ANNOUNCEMENTS: Newsletter COT: Cake Boss send off
RING OF FIRE · APR 3, 2024
Backblast! Ring Around the Parking Lot
WARMUP: Mosey and some other things THE THANG: Dora - one partner ran in one direction while the other farmer carried two Cindy’s the opposite direction. Connected with the partner and did two burpees, switched the run…
RING OF FIRE · MAR 27, 2024
I love a rainy morning music 🎶
Slackblast: I love a rainy morning music :notes: DATE: 2024-03-27 AO: ao-ring-of-fire Q: CakeBoss PAX: Shield Splinter HarryCarry FNGs: 0 COUNT: 4 WARMUP: grab a block Walk to gym entrance SSH Moroccan Night Clubs Low…
RING OF FIRE · MAR 13, 2024
Tabata Wednesday
Slackblast: Tabata Wednesday DATE: 2024-03-13 AO: ao-ring-of-fire Q: Senator Tressel PAX: Splinter Shield Saw Dust Portal FNGs: 0 COUNT: 5 WARMUP: Disclaimer, plank while we wait for Sawdust and Toto THE THANG: Slow…
RING OF FIRE · FEB 28, 2024
It burns, burns, burns....
Slackblast: It burns, burns, burns.... DATE: 2024-02-28 AO: ao-ring-of-fire Q: Warning Track PAX: CakeBoss Kaiser JWOW Shield Saw Dust Splinter Farmers Only HarryCarry Happy Hour backdraft SouptoNuts FNGs: 0 COUNT: 12…