Category: Ring of Fire

Q school June 2025

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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 Bulgarian split squats
Go all the way down and back on stadium

Bear crawl to 10, 10 merkins
Lunge walk to 20, 10 LBCs
Rinse and repeat

MARY:
ANNOUNCEMENTS:
COT:

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Beat the deck #1

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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 the pick correct, we did 10 reps of the workout. You get the pick incorrect, you do 10 reps of the workout and a little jog to the sign and back.
2: Moroccan Nightclubs
3: Flutters
4: calf raises
5: American hammers
6: shoulder taps
7: big boy sit ups
8: Peter Parkers
9: Burpess
10: Merkins
J: cherry pickers
Q: imperial walkers
K: LBCs
A: Squats

430 reps total
10 jogs total

MARY:
Box cutters
Flutters
Freddie mercury
Body destroyers
Lbc

ANNOUNCEMENTS:
Tort and hare
Bethel men shelter
Fort mill care center
Varsity moving to an hour

COT:
Prayers and praises for getting up and coming out, new baby on the way, job interviews, Vuvu and his family.

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Bald WOD

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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, increasing to 30 reps of all exercises
Round 3 – All of the above, increasing to 40 reps of all exercises
MARY: No
ANNOUNCEMENTS: Yes, RYN
COT: Always

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IPAX inspired workout

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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 same MOT and continue with the next exercise.
1. 50 Merkins, MOT Murder Bunnies
2. 50squats, MOT Broad Jumps
3. 50 Big Boys, MOT Bear Crawls
4. 50 CDD, MOT Lunges
5. 50 Mike Tysons, MOT Crawl Bear
6. 50 Chess Press W/CB, MOT OH Cinder Block
7. 50 American Hammer, MOT Lieutenant Dan
MARY:
ANNOUNCEMENTS:
COT:

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But what about the blocks?

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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

SSH/WINDMILLS/MERKINS

THE THANG:

Mosey to pull up bars

Went over 5 core principles

3s
(or 4s as I was informed)

Pull ups
Kraken burpees at bottom of hill

10 min

Webb

Chin ups x 1
Mike Tyson’s x 4

4 rounds increasing every round

10 min

Take cindies to benches

Overhead carry

Tabata

Derkins
Blockee step ups each leg
SSH
Irkins
BSS- Bulgarian split squats
Each leg
Derkins again

10 min

Leave blocks

Indian run around parking lot
Ending at ROTC
Lazy Dora

Wall sits while 1/2 the group runs to retrieve 1/2 the blocks
On wall Cindy stays in motion (in hindsight I could’ve split the groups more effectively to leave them closer together to pass block more easily)

10 min

Bear crawl back to COT
MARY:

Bandcamp took the newer pax through MARY counting exercises
ANNOUNCEMENTS:
Trash pickup, Tortoise & Hare, Murph

COT: yes

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Gridiron Ladder and Escalator

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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 moseyed over to the sideline.

THANG 1
Starting at one sideline we made our way back and forth via the mode of transportation listed and
Run
– 100 SSH
Bear Crawl
– 75 Mt. Climbers (2=1)
Lung Walk
– 50 Sumo Squats
Karaoke
– 25 Merkins
Karaoke
– 10 Burpees
Nur
– 5 Jillian Michaels (Donkey Kick followed by Jumping Knee touch)

Mosey to Goal Line

THANG 2
Starting at the goal line:
Run to the 20 Yard Line
– 10 Burpees
Run to the 40 Yard Line
– 10 Burpees
– 20 WWII
Run to the 40 Yard Line
– 10 Burpees
– 20 WWII
– 30 Merkins
Run to the 20 Yard Line
– 10 Burpees
– 20 WWII
– 30 Merkins
– 40 American Hammers (2=1)
Run to the Goal Line
– 10 Burpees
– 20 WWII
– 30 Merkins
– 40 American Hammers (2=1)
– 50 Piston LBCs (25 each)

THANG 3
Ring of Fire Wave of Merkins
Pax circled up in the middle of the field. Everyone holds a plank as pax takes a turn doing a merkin and counting until we reached 100.

We moseyed back to COT for a little Mary

Announcements:
Bethel Men’s Shelter
Q Source at #ao-Lazarus following the workout. @cakeboss will lead the discussion
Several others – read your Newsletter
Ended with prayers.

Thanks for the opportunity to lead!

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Up Tempo @ ROF

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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 before switching with Partner 2.
Partner 2 continues a circuit of 20 Derkins, 20BSSs ( 10each leg ), and 20 LBCs. Complete 5 rounds each.

All finished and we made our way back to the track.

Fast Mile on the Track:
Partner 1 runs 400m as fast as you can and then switches with Partner 2. Partner 2 continues a circuit of 20 Merkins, 20 Alt. Lunges ( 10each leg ), and 20 BBSs. Switch with Partner 1 upon his return.
Complete 4 laps each for a Fast Mile.

MARY: Moseyed from the track to COT and held plank while each PAX said something they were thankful for.

ANNOUNCEMENTS: Read your newsletter

COT: STK!

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10-20-30 for Bass’s Bday

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WARMUP: Mosey then SSH (57 times for Bass’s bday), windmill, imperial walkers, hillbilly walkers, moroccan nightclub, and cherry pickers.
THE THANG: Started off on benches – 2 sets, 10 each – step ups, inclined merkins, and dips. Mosey to wall – wall sits while bear crawling 2. Mosey to light poles where we did 10-20-30 of each exercise utilizing 3 light poles with runs between. Exercises were lunges, Carolina dry dock, squats, LBCs. Hit the wall again for more walls sits and bear crawls and then mosey back to Mary.
MARY: Gas pumper, American hammers, peter pointers, Freddy mercury, box cutters, and superman’s.
ANNOUNCEMENTS: Read the newsletter
COT: Prayers and praises

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AKA – Board of Pain 2025

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The [vintage] Challenge:
– Burpees – 100 (Ruby Slippers 0, Slash 7)
– Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
– Ski Abs – 100 (Barry Manilow started)
– Merkins – 100
– Deep Squats – 100 (Anchorman started, Cake Boss 10, Short Sale 50, JWOW 51)
– LBCs – 200 (Cohiba – completed)
– Carolina Dry Docks – 100 (Time Machine 10)
– American Hammer – 100 (Harry Carry? Vuvuzela & Band Camp completed)
– Mac Tar Jai – 100
– Jump Squats – 100
– Mountain Climbers – 100
– Shoulder Raises – 200
– Mary Catherines – 100
– Hello Dolly – 200
– Wide Arm Merkins – 100
– Squat Jacks – 100
– Nippler– 100
– Burpees – 100

The Board of Pain isn’t that hard. It isn’t completable in 45 minutes. But it ain’t about finishing, it’s about seeing how far you can go!

You:
– Show up
– Put forth the effort
– Share suffering amongst the PAX
– Build camaraderie
– Teach yourself that
– You can take on challenging tasks
– You will improve
– You accelerate when other men are striving alongside you

There are plenty of harder workouts. But the Board is doable by ALL MEN. Be present and try; that’s all it takes! You don’t have to get far; you just have to go.

How is it in our lives that we have a problem and the solution is the same? Be present and try

We ain’t getting it all done today, but today’s effort still matters!

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Q school at ROF

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Five students attended Q school, and 3 runners posted at NAFO this morning. This is what they did:
WARMUP: Disclaimer and slow Mosey around NAFO parking lot. Circle up for COP
THE THANG:
COP: SSH x 30, windmill x 10, squat x 20, merkin x 10/hold/Peter Parker x 10/Left arm and leg high/6″/regular/mountain climber x 10/6″/recover, LBCx20, Morrocan night cub x 30
Run to the bottom of the hill by the ROTC building for Jacob’s Ladder (1-7), pull-ups at the top of the hill
People’s chair along the ROTC building x 90s, recover, round 2 with the Pax each running to the road, doing 3 burpees, running back to the wall.
Mosey back to the parking lot for cocaine bearcrawls along the parking spaces (1-5 merkins at each line)

MARY: American Hammer x 20, hello dolly x 20
ANNOUNCEMENTS: Fastest 5K in a couple weeks, Bethel Men’s shelter this Thursday, April 3
COT: Prayers for families, Splinter’s 2.0 in a difficult situation, Becky with cancer, Cash’s family
NMM:
It was a privilege to lead Q school this morning. Here are my pearls of wisdom from Qing workouts for the past 12 years:
1. Always have a watch to keep track of your time (start and end promptly).
2. Ease into the workout with a light jog, SSH’s, and windmills to stretch the major muscle groups.
3. I typically count at a slower cadence for more effective training. I make sure the workout is balanced with strength and cardio conditioning.
4. Use pull up bars whenever they are available at your AO. Try to work a back exercise into every workout (like Superman).
5. Steal shamelessly from other Q’s. I stole frequently from South Charlotte and local Pax (Geronimo was one of my favs). Today’s cocaine bearcrawls were stolen from Poppins (who stole from someone else, I think).
6. Due to my early work schedule during the week, I can’t stay for COT, and it’s something I truly miss. F3 has been a blessing in my life.

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