Category: Ring of Fire

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WARMUP: SSH, Moroccan Night Clubs, Imperial Walker, Honeymooner, Downward Dog, Pigeon
THE THANG:
Track
Run Lap – 30 Merkins / 30 Squats
Run Lap – 30 Plank Jacks / 30 LBC’s
Run Lap – 30 Merkins / 30 BB Sit-ups
Bear crawl to 50 YL / Lunge walk back
Run bleachers / Up & Down stairs back
MARY: Yes
ANNOUNCEMENTS: RYN
COT: Always

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Only the best for the PAX of RoF

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WARMUP: imperial walkers, Moroccan night clubs, low slow squats
Grab a Cindy
Mosey to Gym entrance
:fire:Dips In cadence
:fire: 10 step Ups
:fire:Derkins in cadence
Mosey to from main entrance with Cindy
:fire:Dips In cadence
:fire: 10 step Ups
:fire:Derkins in cadence

THE THANG:
Band Lot with Cindy
Murder bunny 10 yards
Mosey to 50 yard line 20 squats
Mosey back to goal line 20 merkins
Lunge walk to block
Rinse and Repeat till block is at 50 yard line
Start again

Back to main entrance
:fire:Dips In cadence
:fire: 10 step Ups
:fire:Derkins in cadence
Back to Gym entrance
:fire:Dips In cadence
:fire: 10 step Ups
:fire:Derkins in cadence
Return Cindy
MARY:
ANNOUNCEMENTS: Dam to Dam Bar Saturday
COT:
Prayers and Praises and be safe

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King of the Ring I

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14 Kings at Ring of Fire this morning.
– <@U02JMD0EKS8> was the King of the Ring today. You may now bow to his magnificence.
– <@UGU3XR5RP> came in a not so close 2nd, but he did manage to outsprint me at the end and cause me to perform a couple extra exercises at the end. And by exercises, I mean dry heaves.
– <@U5EKTLC5C> prepared us all to be underwhelmed, but not by his mumblechatter.
– <@UMRNJ46AW> had some hazy recollections of a Slayer concert with <@UGYDCTRST> (not present), but with as many Monster Energy Drinks as he has before a concert his blood pressure increases to a level he’s doing good to be standing much less remembering who attended what.
– And speaking of what Anchorman called “Cookie Monster” metal, <@U076RS8F1DG> had his signature tunes playing for the duration.
– Don’t know if you’ve noticed lately, but <@U0603USPHAS> keeps trimming down and is looking strong out there.
– <@UST30T7FF> represented the Pre-spect crowd well, and even gave me a butt pat, so… you know… I may not have been the King today, but I still feel like a winner.
– <@U01JUGK82TY> and <@U5KHMNAG4> were disappointed but unsurprised at the lack of leg exercises in this workout.
– <@UN6PTD007> was gracious enough to hold back and let a couple of us feel good about our performance.
– <@U079NTF8AP8> is more of a 3 sets of 10 guy.
– <@U087GQFA2FJ> was the WarBaby today and held his own with a bunch of guys that are old enough to be his dad…

This is my report. You could dress it up like Baby Yoda and take it trick or treating in July, but it still wouldn’t get more strange looks than you would if you dispute the truth imbued herein.

subject to verification by <@U07EPGYK92L>’s mustache (see <@U063F72E8M9> comments from yesterday)
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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Q-School Jan 2025

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WARMUP: Yes, and kept us close cause FTC showed up at 5:22am. This happens when there’s more ice on vehicles. If you’re gonna run off, do it knowing that a guy could show up late and you’d be leaving him.
THE THANG: Mosey with some work and some discussion. The 1st F is about Fitness not exercise. So, it matters less what exercise you call and more that you do it well with vigor.

YHC set up 4 corners, but had the PAX call an exercise and mode of transport. The point is, it doesn’t matter what we do, but the consistency and intensity with which we do it. Don’t get so caught up in Qing the hardest or craziest stuff (not that there’s anything wrong with that if you can dem oit), but that isn’t the most importnt thing.

We covered some more ground. Did some bulgarian split squat. Did some wall sitting and chatting with a burpee line.

Got to the band practice lot and had some PAX call cadence. Quite a few of the newer PAX here are ready to Q! The Pirate in particular called well in cadence, and he had a Q on the books for Friday at Stockade. However, I neglected to mention that you should SHOW UP to the AO you’ve agreed to Q. So, he of course fartsacked through that Q. Oh well, better luck next time.

NM:: Topics discussed included WHY:
– the early gloom
– cause if not then, it ain’t gonna happen
– starts the day up 1-0
– makes you intentional the night before
– workouts need to be hard
– increases vulnerability if you’ve been humbled
– intensity and consistency matter
– push don’t settle
– men don’t show up for easy
– lead in a rotating fashion
– This is a leadership development organization
– If the same guys lead ALL THE TIME, that doesn’t develop leaders
– we practice leadership like lawyers practice law. and we’re always getting better
– outside in the elements
– #1 helps keep it free
– we have to overcome the circumstances of our environment
– test of your resolve
– You committing and posting in the wet/cold tells the Q and other men that they matter more to you than temporary discomfort
– It’s Fitness over specific Exercises
– Do the work, don’t fret about everything being unique
– Consistency is more important that innovation
Encouragement was given to
– lean into COT
– if you’re not accelerating in your 2nd and 3rd, you’re missing the point. Make it habit of preparing to share something briefly at COT. Your sharing allows another man to break his own wall and be willing to share
– Share your failures. If you aren’t failing, are you really trying?

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Ring of Fire ? Burning Strong

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WARMUP:
Grab a block
Mosey to track
Imperial walkers
low Slow squats
Moroccan Night Clubs
Hillbilly walkers
THE THANG:
20 reps of Cindy exercise
Curls
Tri extension
Shoulder presses
Squats
Murder Bunnies
—Rinse and Repeat

Track pain stations starting with 5 reps increase 1 rep each round
Leg lifts
Merkins
Sumo squats
Donkey Kicks

Start with curls the lap stop at each pain station then next Cindy exercise and next lap with increased rep
Get as many rounds as possible
MARY:
N/A
ANNOUNCEMENTS:
Acceleration project 12/20
Christmas Party 12/21
ClaveBoss 12/24

COT:
Prayers for mental health
Rumbling back
Chickenhawk dad

Be persistent and disciplined!!

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That’s not a donut CB

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Rain sucked. Did SSH and ran for cover where we stayed until the end. Sawdust had 2 25lb plates in his ride that we took advantage of for the duration.

Did a brief warmup and got right into it. 2 pax did exercises with plates while the rest did a mode of transport to end of carport with a 10 count exercise. Rotation fashion and did till we stopped.

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The Truth Matters

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Thermostat read 22 degrees at 0500hrs, but Cake Boss had Johnny Cash playing early and we never felt it. YHC was curious who, or how many would show in these conditions, but was pleasantly surprised with 12 faithful, including some newish PAX and some Upper Management that brought the mumblechatter!

This is “Q-School,” let’s get the disclaimer correct.
DISCLAIMER: I am not a professional – you are participating at your own risk – you are responsible for your own well-being – you are here voluntarily, and you are not paying to be here – know your limits and do the best you can – modify as necessary.

WARMUP: Let’s mosey. Loop around the student parking lot. Plank in a Circle of Pain for the 6. With the 6 in, went over The Mission and the 5 Core Principles – in order!
– 20 SHH IC
– 10 Windmills IC
The mumblechatter was excessive here. No clue how many Windmills we actually did, so… 5 burpees OYO. It did its job and quieted the PAX, for a moment.
– 10 LSS IC
– 10 Hillbilly Walkers IC
– 10 MNC IC
– Yoga – Reminded the PAX of the DRP and why we’re here; to GET RIGHT.

THE THANG: Mosey to Pull-up Bars – Plank for the 6.
Discussed various types of workout formats, i.e. Pearls on a String, 7s or 11s or 21s, DORA, 4 corners.

We started with 7s this morning – 6 pull ups at the top of the hill, 1 burpee at the bottom. Made sure that we picked up the 6 and completed ALL of the reps.

Instead of asking for a 10 count, YHC continued to preach and advised the PAX of alternate ways to catch a breather if the PAX need it. We discussed properly planning your Q to ensure you have enough to do for the duration of the workout, to wear a watch, to try to address all of the parts of the body in the workout, and again, to leave no man behind.

From there, we partnered up and grabbed a coupon. Completed an AMRAP of the following exercises while your partner ran down to the stop sign and back:
– Derkins with feet on coupon
– Squat with coupon
– Overhead press with coupon
– American Hammers with coupon

Mosey back to CoT

MARY: Flutters, LBCs, Peter Parkers, Plank Jax with various PAX practicing commands and cadence.

ANNOUNCEMENTS: Christmas Party, Bethel Men’s Shelter

COT: Stays in CoT

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Q has manners. Today

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WARMUP: stretch, SSH, Mtn. climbers, sherry pickers, ssh
THE THANG: Track work- 1sr lap stopping at 4 corners merkins, diamond, wide arm, shoulder tap- 2nd lap squats, alt lunges, jump squats, sumo squats 3rd lap big boy, American hammers, Mtn climbers, LBCs 4th lap burpees, cool down – sprint intervals
MARY:
ANNOUNCEMENTS: convergence, bethel mens shelter
COT: prayers for family, travel, thanksgiving

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Fire >Rain

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WARMUP:
Quick disclaimer
Mosey to awning
Warmup
SSH
Low and slow squats
Windmills
Merkins
Plank stretching

THE THANG: First event
Merkin accumulator
Under awnings, we went in a semi circle
Adding one merkin every light
Bear crawl MOD

Next round

Burpees accumutor
Same idea add one burpee each light, up to 9, jog or recovery walk is MOD

Grabbed sandbags from Kermit’s truck and dropped them off at corner by ROTC building

For our next act we moseyed over to pull up bars,
Grabbed Cindy’s and went out to street

Ran 7s with pull-ups at top of hill and quads at bottom with added murder bunnies at top of hill from there and back to corner with sand bags.

It was fun.

MARY: n/a
ANNOUNCEMENTS: newsletter
COT: yessir

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4 Corners of Pain With a Side of Taylor Ham

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Quick warmup and an admiration of <@U5CVD8D7V>’s hair game and we were off.

4 Corners of Pain:
4 Corners of the band lot with defending reps starting at 10 and finishing at 1.
Corner 1: Mike Tysons
Corner 2: Squats
Corner 3: CDDs
Corner 4: Flutters

Lined up for 100 yard of alternating bear crawls and linger every 10 yards with LBCs thrown in.
Burpee Broad Jumped our way back 100 yards alternating 10 yard with a walk.

Back to COT for prayers and praises.

JWow

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