- QIC: Harry Carry
- When: 08/05/2020
- Pax: Cake Boss, Harry Carry, Kielbasa, Pusher, Ruby Slippers, Shield, Shopvac, Splinter, Straight Up, Yoshi
- Posted In: Ring of Fire
Ten pax posted at the Coop for a “ring of fire” workout.
Warmup
Mosey run (with butt kickers, high knees, toy soliers)
SSH (12x I/C)
Windmills (10x I/C)
Imperial Walkers (12x I/C)
Morrocan N/C (10x I/C)
Low Slow Squats (10x I/C)
Arm Circles (10x I/C)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog/honeymooner)
Thang 1
At Pull up bars, do:
| Regular pull ups 5x | Chin ups 5x | Switch grip pull ups 5x |
| Knees to chest 10x | Toes to bar 10x |
Grab cinder blocks and head to bottom of the hill by the elementary school.
Thang 2
Ring of fire #1: Circle of stations is below. Pax do the exercise noted while the runner goes to top of hill and back (he’s the timer). ©=cinder block
| Burpees | Mtn climbers | SSH | Chest press © |
| KB swings © | thrusters © | Farmers carry ©© | Squats |
| Alt shldr taps | Imp Walkers | Tricep ext © | RUNNER |
| Curls © | Shoulder press w/ bricks © |
Thang end
Ring of fire #2: Mary flavored
| Flutters | Dying cockroaches | Protractors |
| Big Boys | Drunken mountain climbers | Big boys |
Fini, COT
Continuing Kaiser’s theme of favorite Bible verses, mine is 1st Corinthians 10:13
“No temptation has overtaken you except what is common to mankind. And God is faithful; he will not let you be tempted beyond what you can bear. But when you are tempted, he will also provide a way out so that you can endure it.”
Testing makes us stronger; flexes our spiritual muscles.
NNM: Need to trim the pain stations on the ring to match number of pax; makes the flow better.
Playlist: (Man themed)
Superman, REM
Ramblin gambling man, Bob Seger
Enter Sandman, Metallica
I’m a Man, Chicago
The Man, the Killers