Category: Ring of Fire

Staff Sgt. Benjamin Noah Pennington

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Staff Sgt Ben was KIA at Prince Sultan Air Base on March 8, 2026 due to injuries sustained in an attack by Iran in Operation Epic Fury. He was 26 years old, from Glendale, Kentucky. An Eagle Scout who knew from a young age that he would join the army, he enlisted at age 18. Ben grew up in Glendale Christian Church, and recently in January 2026 he had reconnected with Jesus Christ by being baptized. His parents survive him; Tim & Carrie Pennington. Lt. General Sean Gainey said, “He gave the ultimate sacrifice for the country he loved. That makes him nothing less than a hero, and he will always be remembered that way.”

Warmup:

Imperial Walkers
Windmills
Merkins
Big Boy Situps
Low Slow Squat
Plank (Read about Staff Sgt. Benjamin Pennington)

Grab Cinder blocks, one per person. Farmers Carry to Bottom of Hill.

DORA:
100 Merkins
200 Squats
300 LBC
The partner farmer carries two cinder blocks up the hill and back.

Cindy Exercise. 10 pace bear crawl. Mosey. Merkins. Mosey back.
Complete one cindy exercise. Transit and return.

  • 20 Overhead Press
  • 20 Swings
  • 20 Chest Press from laying on back
  • 20 Squats
  • 20 Curls
  • 20 American Hammers

Repeat this list as time requires. (We barely made it to the end one time.)

Return cindys. Return to COT.

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Sgt. Joe Nurre

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WARMUP:

  • Moroccan Nightclub
  • Imperial walker or hill billy walker -> I was confused
  • Cherri Picker

THE THANG:

  • Bucket of fun
  • Pick a card -> announce exercise
  • One person runs with 30 lb vest to the island and back
  • PAX complete the exercise -> Squat kick, South Carolina Crab, Archer Pushup, Imperial Squat Walker, You Pick, Mike Tysons,
  • 3 Pain stations -> reps 5, 10, 15, 10 and 5
  • Station 1 – Wide Arm, LBC, Mike Tyson
  • Station 2 – Jump Squat, Lunges, Plank Jacks
  • Station 3 – American Hammers, Leg Raises, Big Boy Situps

MARY:
ANNOUNCEMENTS:

  • Bethel Men's Shelter
  • Cannoli run
  • Ruck Event

COT:

  • We remember Sgt. Joe Nurre. KIA Aug 21, 2005 in Iraq. He was my soldier. He volunteered to deploy with my unit to prevent his best friend from deploying alone. He paid the ultimate sacrifice.
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Campus Tour

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WARMUP: SSH, merkins, planks, stretching, mosey around w/ high knees, butt kicks, karaoke * 2, and stop for low slow squat, imperial walker, and hillbilly walker.
THE THANG: Start at the benches near the main entrance – 10 step ups (each leg), 10 dips, 10 inclined merkins, 6 declined merkins * 3 sets of each. Mosey to practice band field – bear crawl from one to the other – stopping at the 20, 40, 40, and 20 completing that amount of LBCs. Mosey to pull up bars and complete set of hanging for 10 seconds, hanging with knees to chest and hanging with feet up to 90 degrees – 10 reps each. After that, grab a cinder block and complete the following – 10 curls, 10 OH presses, 20 flutters with chest presses * 3 sets of each. Mosey around a little more and end with a very short mary.
MARY: American hammer, hello dolly, body destroyer
ANNOUNCEMENTS: Read newsletter – lots of races and a CSAUP coming up.
COT: Prayers and praises from everyone.

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Bob Kalsu

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WARMUP: WM, IW, HW Merkins
THE THANG: honored Bob Kalsu, 100 Thrusters with Cindy while doing 5 burpees EMOM. After done we did 7’s Bigboys with Cindy and Merkins at the bottom of the hill.
MARY: Nope
ANNOUNCEMENTS: Bethel, Springfield 5K >2026
COT: Yes

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Bucket of Death with Circle of Fun

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WARMUP:

  • Moroccan Night Club
  • Windmill
  • Cherry pickers
  • Imperial walker

THE THANG:

  • partner workout x 2 – 40 CDD, 60 Merkins, 80 Squats, 100 LBC, 120 side straddle hops
  • Circuit x 2 50 sec exercise + 20 sec rest – Archer Merkin, American Hammer, Imperial Squat Walker, Low Country Crab, Makhtar N’Diayes, Mike Tyson, Squat Kick, You Pick, Jump Rope, Mountain Climber, Plank Jacks, Peter Parker

MARY:
ANNOUNCEMENTS:
COT:

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Smokin Cindy Beatdown

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Specialist Ryan Dennis Orin Riley was a 22-year-old soldier from Richmond, Kentucky, who served in the U.S. Army. He is remembered for his dedicated service during Operation Inherent Resolve.

## Service History:
* Enlistment: He joined the Army in October 2016.
* Unit Assignment: He was assigned to the 2nd Battalion, 32nd Field Artillery Regiment, 1st Brigade Combat Team, 101st Airborne Division (Air Assault), based at Fort Campbell, Kentucky.
* Specialization: He served as a 13J Fire Control Specialist, responsible for integrating and processing tactical battlefield information.
* Deployments:
* South Korea: Served at Camp Casey from March 2017 to March 2018.
* Iraq: Arrived in Iraq in December 2018 for his first combat deployment.
* Passing: Specialist Riley died on April 20, 2019, in the Nineveh province of Iraq in a non-combat related incident while supporting missions to defeat ISIS.

## Awards & Decorations:
During his service, he earned several recognitions, including:

* Combat Action Badge
* National Defense Service Medal
* Global War on Terrorism Service Medal
* Korea Defense Service Medal
* Army Service Ribbon
* Overseas Service Ribbon

He was buried with full military honors at Madison County Memorial Gardens in Richmond, Kentucky, following a funeral service on May 6, 2019.

Warm-Up:
SSH – 25 IC
Imperial Walkers – 15 IC
Moroccan NC – 15 IC
Windmills – 10 IC
Strawberry Pickers – 10 IC
Cheese Shredder

The Thang:
1. Dora: Partner up. One works, one runs 50 yards and back. Switch.

Exercises (with cinder):
100 Block Chest Presses
100 Block Curls
100 Block Overhead Presses

2. Perform a Ladder: (Start with 5 reps; Add +5 each round except Blockees; 5-10-15-20-15-10-5)
After each round, run 1 lap around track

Exercises (with cinder):
1 Blockees (burpee w/ cinder)
2 Block Squats
3 Block Swings
4 Block Thrusters

ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Tax Day Cometh

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WARMUP: SSH, Stretch, Nightclubs, Merks, Squats, Seal Jax, LBCs
THE THANG: Board of Pain- 5 exercises 5/10/15 reps – taking a lap between sets. SSH, Squats, Merks, BBs, Plank Jax and Lunges.
7’s Hillwork: (Merks and squats)bottom with LBCs and Plank Jax at top.
MARY: None
ANNOUNCEMENTS: Bethel Men’s May 7th, May Ruck CSAUP, Litter Pickup June 6th, Tortoise and Hare…
COT: Prayers for mental health, marriages, health, Healing, and jobs.

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King of the Ring – Modified Bert Style

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WARMUP: SSH, Moroccan NC, Big Arm Circles
THE THANG: We did a modified Bert
25 Burpees
Run 400mm
50 merkins
Run 800mm
75 lunges
Run 1200mm
100 squats
Run 1600mm

Go back down the ladder

No one finished but @UN6PTD007 made it the furthest by completing the 2nd 1200mm run before time ran out.
MARY: big boys, LBCs, Freddy Mercury’s,
Box cutters, flutters, American Hanmers
ANNOUNCEMENTS: Tortoise and the Hare, Bethel (let’s stop giving @U083QU67RF0 a panic attacks the day before serving by signing up for service earlier) Overnight Ruck
COT: prayers for health, travel, graduations and marriages

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All in cadence?

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WARMUP:
Moroccan nightclubs, windmills, cherry pickers, hillbilly walkers
Mosey/karaoke around bus loop, stoping for inclined merkins and then calf raises on the curb
Grab a cinder block and shuffle down to the school in the back for 4 corners
5 manmakers every time you get back to the middle
Corners are: 20 thrusters, 15 Cindy swings, 20 2-hand upright rows, 15 goblet squats
THE THANG:
Drop cinder blocks back off and then do an abbreviated Hightower on our way to the end zone of the football field

The rest is all called in cadence:
Interlink arms and lunge walk, stop after 4 count, perform exercises, then lunge walk again, exercise, lunge walk, exercise, lunge walk, etc. below are the stops
mike Tyson’s
Freddy mercury
squats
Ranger merkins
Lbc
Carolina dry docks
Low slow squats
Wide arm merkins
American hammers

MARY:
ANNOUNCEMENTS:
COT:

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All in cadence?

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WARMUP:
Moroccan nightclubs, windmills, cherry pickers, hillbilly walkers
Mosey/karaoke around bus loop, stoping for inclined merkins and then calf raises on the curb
Grab a cinder block and shuffle down to the school in the back for 4 corners
5 manmakers every time you get back to the middle
Corners are: 20 thrusters, 15 Cindy swings, 20 2-hand upright rows, 15 goblet squats
THE THANG:
Drop cinder blocks back off and then do an abbreviated Hightower on our way to the end zone of the football field

The rest is all called in cadence:
Interlink arms and lunge walk, stop after 4 count, perform exercises, then lunge walk again, exercise, lunge walk, exercise, lunge walk, etc. below are the stops
mike Tyson’s
Freddy mercury
squats
Ranger merkins
Lbc
Carolina dry docks
Low slow squats
Wide arm merkins
American hammers

MARY:
ANNOUNCEMENTS:
COT:

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