Category: Ring of Fire

Deck O’Pain

Leave a comment

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 bars and did several rounds of a mini Murph
5 PULLUPS
10 MERKINS
15 SQUATS
Most did at least 3 rounds
MARY: Mary consisted of LBC’S, HEELS TO HEAVEN, ROSALITA, HELLO DOLLY’S, BOX CUTTERS AND FREDDY MERCURIES
ANNOUNCEMENTS: BETHEL MENS SHELTER
COT: PRAYERS FOR UHAUL

TClap |
0

Football Field Follies

Leave a comment

WARMUP: Windmills, Imperial Walkers, Hillbilly Walkers and some stretching downward dog and hinetmooners
THE THANG: We were on the football field every numbered yard line you had an exercise, you ran to the yard line and nur back to the goalie.
10 Yard line 10 Burpees
20 yard line 20 Mt Climbers
30 yard line 30 Merkins
40 yard line 40 LBC’s
50 yard line 50 SSH
40 yard line 40 LBC’s
30 yard line 30 Merkins
20 yard line 20 Mt Climbers
10 yard line 10 Burpees
Rinse and repeated

MARY: No Mary
ANNOUNCEMENTS: Break the dam 10k
COT: Prayers amd Praises

TClap |
0

Pfc Shawn Falter

Leave a comment

WARMUP: 20IW, watch Senator show up in shorts in awe, 10 Cherry Pickers, 15 HW, Down/Up Dog, stretching and then plank for Shawn’s story.
THE THANG: Shawn loved and played Varsity Basketball and Football.
Brought some Cindy’s out to the parking lot To the baseline for some Suicides.
10 “Blocky” Hurley’s bear crawl to next row, 15 SSH, Seal Jacks and Plank Jacks, crawl bear back to baseline and repeat Blocky Hurley. Side shuffle to second line, 20 jump squats, shuffle back for another round of Blocky, run to third line 25 Merkins and Nur back.
Mosey to band lot for 1st and 10, doing 11’s with Merkins and Burpees, after each round, run to end zone and back 10 yards closer, all the way until end zone.
MARY: Return Cindy’s then time for Airborne’s and 25 (Shawn’s age) Hammers
ANNOUNCEMENTS: Bethel and Meatloaf, Break the dam, garbage pickup and Jager sprint/Celebrate fundraising.
COT: Can’t always be there, but when you are be there.

TClap |
0

Q-Fusion

Leave a comment

A litte Q-fusion this morning at <#C02PK4V7WLV>. I noticed several Pax running around the AO before kick-off time. Most getting some extra miles before the Dam to Dam relay. I noticed <@U5Y5JA02G> running and I thought I had seen his name of the Q Line-up for the Catawba Ridge AO (whatever the new name is).
After clearing up the Q-Fusion, we started with a mosey around the parking lot. We stopped a few times for Toy Soldiers, Butt Kickers, and Knees to Chest. we made our way to the band parking lot for the first phase:
– Bear crawl out to 10, 2 burpees, crawl bear back to start
– Bear crawl out to 20, 4 burpees, crawl bear back to start
– Bear crawl out to 30, 6 burpees, crawl bear back to start
– Bear crawl out to 40, 8 burpees, crawl bear back to start
– Bear crawl out to 50, 10 burpees, run back to start

Next, same markers, except run out, 10 SSH (+10 each marker), Nur back to start.
Last set, same marker, run, 10 squats, nur back to start.

Next, we moseyed to pull-up bars. 5s – 1 pull up, 4 squat thrusters, increase pulls +1, decrease squats -1
Rinse and Repeat
Finished off with a Jack Webb

Good to see some new faces. we had a out of town visitor and a Kotter.
Great job guys

TClap |
0

King of Ring – IPC Style

Leave a comment

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 10 yard line
Perform 5 Burpees, 10 Bonnie Blairs, 15 BigBoySitups

Broad Jump to 20 yard line
Perform 5 Burpees, 10 Bonnie Blairs, 15 BigBoySitups

Broad Jump to 30 yard line
Perform 5 Burpees, 10 Bonnie Blairs, 15 BigBoySitups

From the 30 yard line bear crawl back to goal line and perform 20 Merkins & 15 Jump Squats & 10 Straight Lower Leg Lifts

Run 100 yards to other goal line and then NUR back to starting goal line

Round completed, rinse and repeat. PAX who finishes most rounds is King of the Ring

MARY: No time for her

ANNOUNCEMENTS: Break the Dam Feb 28th, Bethel Men’s Shelter serve feedback request by FloatBridge

COT: STK

TClap |
0

Respect The Fallen Heros

Leave a comment

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 Stations – No Excuses
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats

Jwow

TClap |
0

Block/Bar/Hill Blender at Ring of Fire

Leave a comment

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 ups and ran the hill while Partner B held a plank. All PAX together for 10 min did 10 block squats, 10 bent over rows, ran to bottom of hill for 10 big boys.
MARY: LBCs, 60 second plank
ANNOUNCEMENTS: Bethel Mens Shelter serve opportunity 2/5
COT:

TClap |
0

Track, Block, Bars, Hill

Leave a comment

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 rounds, 1 OYO work – PAX work
10 Pullups – Wall Sit
10 Cindy Thrusters – Block Plank
15 Block Curls – Wall Sit
10 Overhead Squats – Block Plank

1. Coupon/Hill Work
DORA
100 Merkins
200 Squat
300 LBC
Block Farmers Carry – Half Down The Hill

MARY:
No time

ANNOUNCEMENTS:
Bethel Shelter

COT:
We can do hard things

TClap |
0

Witten

Leave a comment

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 modified)
22 jump squats (modified from box jumps due to icy conditions)
22 thrusters (modified from wall ball throws – switched to cinder block swings at round 3
22 big boy sit ups (not modified)

PAX completed 4 rounds – almost all of them

MARY: no time

ANNOUNCEMENTS: always – read your newsletter

COT: 5th core principle

Always honored to pay tribute to those who give the ultimate sacrifice to our nation. Kaiser – thanks for the call and keeping the tradition going at R.O.F. :eye:

TClap |
0

King of The Ring Round 1

Leave a comment

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 except Blockees)
After each round, run 1 lap around track
Exercises (with cinder):
1. Blockees (burpee w/ cinder)
2. Block Chest Presses
3. Block Curls
4. Block Squats
5. Block Swings
6. Block Overhead Presses
MARY: Didn’t have enough time for her to show up
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

TClap |
0