Category: Ring of Fire

Over The River And Around The Cones

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WARMUP: merkins, squats, MNCs, stretches
THE THANG: 8 stations with running to the other end of parking lot and returning to each station until the routine was complete. Stations consisted of merkins, squats, calf raises, IC flutter kicks, and burpees. Afterwards, did a 7 routine with hand clap merkins (3 different options to choose from) and jump squats on the other end. Finished with 20 squats at COT.
MARY: 62 IC Freddie Mercuries, 100 IC flutter kicks during cone station routine.
ANNOUNCEMENTS: Rock Hill 10 year anniversary activities from 4/28 thru 5/4 with convergence on 5/4.
COT: Prayers were lifted for specific needs.

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Ring Around the Parking Lot

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WARMUP: Mosey and some other things
THE THANG: Dora – one partner ran in one direction while the other farmer carried two Cindy’s the opposite direction. Connected with the partner and did two burpees, switched the run for the farmer carry. Each time we met our partner increased burpee reps by two and switched the run and carry. Completed four laps in the parking lot for about a mile of run, mile of farmer carry split by each team and a total of 72 burpees by all. Hit the pull up bars for a series of three exercises: 3 pull ups, 6 leg raises, 9 bar taps/squats ran through this for about ten minutes.
MARY: Flutters until we couldn’t flutter and merkins til the six.
ANNOUNCEMENTS: Yes.
COT: Many prayers and praises for all varieties.

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I love a rainy morning music 🎶

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WARMUP: grab a block
Walk to gym entrance

SSH
Moroccan Night Clubs
Low Slow Squats
Imperial Walker
Merkins
LBCs
Sumo Squat

THE THANG:
Tabata
8 exercises, 6 rounds
Bent Rows
Man Makers
Curls
Swings
Flutters
Tri Extension
Shoulder press
Upright row

MARY:
ANNOUNCEMENTS:
COT:
Keep Posting….even in the rain 👏🏻👍🏻💪🏻

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Tabata Wednesday

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WARMUP:
Disclaimer, plank while we wait for Sawdust and Toto

THE THANG:
Slow mosey to the pullup bars, split into 2 groups. Group 1 does 10 pullups, while group 2 wall sits. Flapjack and rinse/repeat.
Mosey back to the start and circle up for Tabata:
8 exercises, 8 sets of each, 20s work, 10s rest. Today, we did the following exercieses:
1. Flutters
2. Carolina Dry Docks
3. Squats
4. Mountain Climbers
5. Hello Dollys
6. Merkins
7. Boat and Canoe
8. Burpees

Finish with 90s Body Destroyer

ANNOUNCEMENTS:
The Great Daffodil Field Hike (Sawdust coordinating this family friendly event – see your newsletter)

COT:
Prayers for Splinter’s mother with Cancer in Hospice and for Sawdust’s aunt Locy with cognitive decline.

NMM:
The Tabata is a challenging workout and keeping track of the exercises and sets as the Q takes some concentration. I lost track of a few counts today, but the Pax kept me honest and put out a great effort. It was a perfect, cool, dry morning, and a pleasure to lead the group as always. Having Toto with us was icing on the cake. Well done, gentlemen!

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It burns, burns, burns….

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WARMUP

SSH x 15 (IC)
MNC’s x 15 (IC)
Downward Dog Calve stretch (In honor of the Clave Boss)

Mosey to Football Field

Cherry Pickers x 10 (IC)
IW x 10 (IC)
HW x 10 (IC)

THE THANG

Use football field for 100 yards, using 10 yards increments as markers.
10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards
Recover jog to 20
Perform 9 merkins, 2 Burpees, sprint the remaining 80 yards
Recover jog to 30
Repeat until 11’s complete
————————————–

Lunge walk from goal line to 20
Duck walk from 20 to 40
Broad jump to 50
10 Good mornings at 50
Lunge walk from 50 to 30
Duck walk from 30 to 10
Broad jump from to 10 to goal line (changed to bear crawl

300 yds total

Mosey to Pullup Bars
————————————–

5 pull ups
10 overhead presses with cindy
15 squats with cindy
20 swings with cindy

4 rounds (dropped squats after 2 rounds)

Mosey back to COT
————————————-

Back to COT for a “Ring of Fire:”
PAX hold plank while the song Ring of Fire is playing.
Every time phrase “Ring of Fire” is uttered, drop for merkin.

Finished up last minute with LBC’s IC

ANNOUNCEMENTS: Q School, Print Shop on Saturday, Invergence on 3/9, need some help at Bethel on 3/7
COT: Yes

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Open Doors are not a Coincidence

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WARMUP:
Light mosey to stadium
COP – Circle of Pain for warm up
5-6 exercises
THE THANG:
Sideline to sideline lunges, backward running, karaoke, gasers
Aka suicides
1 merkin
2 big boys
3 side straddle hops
4 squat jump
5 burpees
6 sumo squats
7 LBCs
8 good mornings
9 Bobby hurlys
10 donkey kicks
MARY:
Around the circle with some abs by committee
ANNOUNCEMENTS:
Slapshot had all of the newsletter in his head
QCOT:
Whenever an opportunity comes you need to pray, discuss with Concentrica and act on it
Open doors are not a coincidence and when they shut you can’t go back
Be bold men and live life trusting SkyQ has your
CakeBoss  out 👏🏻🥓🔥

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Open Doors are not a Coincidence

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WARMUP:
Light mosey to stadium
COP – Circle of Pain for warm up
5-6 exercises

THE THANG:
Sideline to sideline lunges, backward running, karaoke, gasers
Aka suicides

1 merkin
2 big boys
3 side straddle hops
4 squat jump
5 burpees
6 sumo squats
7 LBCs
8 good mornings
9 Bobby hurlys
10 donkey kicks

MARY:
Around the circle with some abs by committee

ANNOUNCEMENTS:
Slapshot had all of the newsletter in his head

COT:
When an opportunity comes you need to pray, discuss with Concentrica and act on it
Open doors are not a coincidence and when they shut you can’t go back
Be bold men and live life trusting SkyQ has your
CakeBoss out 👏🏻🥓🔥

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Making a trip to Blockbuster

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WARMUP:
Pick up blocks
Walk to band lot
SSHs
Windmills
Sumos

THE THANG:
20yard murder bunnies
10 man makers
20 yard bear crawl
10 flying squirrels
20 yard crawl bear
10 bombjacks
Rinse and repeat until murder bunnies into endzone
Round 2
20yard murder bunnies
10 curls
20 yard bear crawl
10 leg lifts
20 yard crawl bear
10 big boys

MARY:
ANNOUNCEMENTS:
COT:

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Trip to the pantry

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WARMUP:
Ran up to top of parking lot and snaked back down doing the following exercises
High knees
But kickers
Side shuffle (both sides)
Karaoke (both sides)
Toy soldiers
Duck walk
Stopped at bottom for
SSH
Windmill
A few additional hamstring stretches

THE THANG:
Moved over to the pull up bars or also known as the pantry for the following:
5 pull ups
10 merkins
15 squats
20 LBCs
25 calf raises
Run to bottom of hill and back, wait on 6

Next round grab Cindy
5 man makers
10 Tricep extensions
15 curls
20 bent over rows
25 swings
Run to bottom and back, wait on 6

We repeated both sets 4 times

Deadlift or good mornings according to Dark Helmet with Cindy – 10
10 overhead press
Repeat 3 rounds
Mosey back to COT

MARY:
ANNOUNCEMENTS:
COT:

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Dying ain’t much of a living

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There was a steady, light mist that was more annoying than anything else. With Johnny Cash playing as everyone pulled into NaFo, the chatter began and it never, ever stopped. YHC was fine with it since it was my first Q in many moons, and I exceeded my own expectations by remembering how to call in cadence.

I will fail miserably trying to recount all of the stories that were told, but perhaps I could list some of the many subjects:
Johnny Cash & June Carter
King Soloman
Taylor Swift
Jezebel
White Snake
Nate Bergatze
Clint Eastwood, his movies and his quotes
The 6th Sense
The comedic relief was welcomed with the steady light mist beating down on us. And we still got our work in.

WARMUP:
Mosey around parking lot
• 20 SSH IC
• 10 Windmills IC
• 10 LSS IC
• 10 MNCs IC
• Yoga – 4 rounds each side
o Chaturunga
o Warrior 1
o Skier / Humble Warrior
o Warrior 1

THE THANG
Mosey to Pull Up Bars
• Partner up – 3 rounds of 7 pull ups and wall sits

Mosey to football field.
• Figure 8 with 6 stations (2 at goal line, 2 at midfield, 2 at goal line). Movement will be run, nur or shuffle always facing the red clock.
o 15 Merkins
o 15 Big Boys Mountain Climbers
o 15 Overhead Claps
o 15 Squats
o 15 Flying Squirrels
o 15 Freddie Mercury Hillbilly Walkers

MARY:
IT band stretches

ANNOUNCEMENTS: D2D10K this weekend, Trash pickup next weekend, Bethel Shelter 2/1, Pints & Padres on 2/6

COT: Stays in Cot

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