backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
270 backblasts mention “Kaiser”
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 · 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 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…
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 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…
6@6 · SAT JAN 24
Backblast! Apple fritter
WARMUP: None Announcements: None Mary: None Route was down Munn Rd to Harris St to Corner Donuts (have you tried?) and back. No one brought me anything back from Corner Donuts.
THE HIVE · FRI JAN 23
Backblast! Death by the bell
WARMUP: SSH, windmills, cherry pickers, merkins THE THANG: Hill run, 3 rounds OYO 30 kb swings 20 goblet squats 10 merkins. 3 rounds OYO 25 kb swings 10 thrusters 20 min climbers. 3 rounds OYO 30 kb swings 15 curls 15…
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…
6@6 · DEC 27, 2025
Backblast! Pre run the pre run, then we run
WARMUP: pre run THE THANG: running MARY: was late ANNOUNCEMENTS: yes COT: yes
DEC 15, 2025
Backblast! First Responder Tribute Trifecta
WARMUP: - SSH x20 - Merkins x10 THE THANG: Officers Jeff Shelton & Sean Clark Officer Sean Clark Sean Clark was a man of quiet strength and deep compassion, raised in Charlotte’s Pawtuckett neighborhood. After serving…
DEC 8, 2025
Backblast! Planks on Planks
RICHARD SHELTRA - ROUND 2 WARMUP: Plank while reading article. Mosey to cinder block area - SSH, windmill, imperial walker, hillbilly walker, moroccan nightclub, plank, etc for warmup. THE THANG: 4 rounds of the…
VARSITY · DEC 5, 2025
Backblast! It’s raining Cindys
WARMUP: 67 SSH’s and then I Fd up cadence on the rest. THE THANG: Tabata with cinder blocks 55 seconds AMRAP -man makers -OP -Curls -merkins - 25 -Goblet squats -Chest Press -Bulgarians -merkins - 25 -Swings -Lunges…
CLYDESDALES · DEC 3, 2025
Backblast! Kingsley loops
WARMUP: none THE THANG: right on Mun left and Kingsley park circle, cross over 160 to Kingsley do as many loops as possible, head back MARY: none ANNOUNCEMENTS: Christmas Party COT: keep several father in laws and…