Category: Ring of Fire

NaFo Rules

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Started with a mosey run to the front of SCES.
Warm up: SSH, Mountain climbers, squats, smurf jacks, bobby hurleys
Run to ROTC pull up bars:
Thang 1: 5 pullups, 5 knees 2 chest, 5 toes 2 bar. Repeat for three total sets. Then did a 1 min dead hang.
Run behind NAFO to the band practice lot.
Thang 2: Bear crawl to 50 yard line, then run to end zone. Did squats there. Repeat.
Six burpees. 10x.
Run to benches.
Thang 3: step ups, dips, squats, inclines, calf raises.
Run a loop in the parking lot. We got two miles in.
Mary: Flutters, LBC
COT
Fini

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Not Exactly Comfortable…Good

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WARMUP: Run around the parking lot and end up at the bottom of the hill by the elementary school.
Jump Squats, SSH, Wind Mills

THE THANG: Ok, here's the deal. We're going to do things we've all done before however, we're going to do them in a sequence that is going to test our cardiovascular ability and muscular strength.

Sprint up to the entrance to the pull-up bars:
10 Merkins, 10 Squats, 10 Pull-Ups, Jog Down & plank for the six.
Sprint up again and this time, 8 of everything then jog down and plank.
Sprint up again and this time, 6 of everything then jog down and plank.
Spring up again and this time, 10 again of everything then stay at the top.

Now…the CINDY portion:
20 Thrusters & 20 American Hammers (no cindy)
Jog down to the stop sign and back
20 Tricep Extensions & 10 Man Makers
Jog down to the stop sign and back
20 Bent-Over Rows & 20 Simbas
Hold a squat and 20 Overhead Press (Crowd Pleaser)
Jog down to the stop sign and back
10 Core Wood Chops (Left & Right) & 10 V-Ups
20 Curls & 20 Calf Raises
Jog down to the stop sign and back

Return the cinderblocks and get back to a pull-up bar
5 Pull-Ups & 10 Knee Ups
Short Rest
5 Pull-Ups & 10 Knee Ups
Short Rest
1min Dead Hang

Back to COT for a little more Mary

MARY: Absolutely
ANNOUNCEMENTS: Right now, it's about Bethel signups.
COT: 5th Core Principle

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Hero WOD – The Steve

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WARMUP: SSH, Cherry Pickers, Windmill, down dog, honey mooners, the lizard stretch.

Mosey to ROTC building and everyone grabbed a Cindy then mosey back to the flag.

THE THANG: Hero WOD for my father in law Steve. He is the reason I got into CrossFit years ago and once I quit doing that I got really out of shape. Found out about F3 and when I told him about it he was so excited for me. Pushed me to go all in and no quit, even brought me a workout rack from PA so I could do stuff at home as well. He pushed me to be better in all three F’s as well as to be a better husband and father.

He loved “grunt work” as he called it and he taught me more about construction in 12 years than most people get to know in a life time so only fitting everything was done with a colder block. He passed away at 55 so we did 5 sets of 5 exercises while listening to his favorite 80s hair metal bands.

5 rounds of 5 exercises all done with cinder blocks

Reps were 25,20,15,10,5
After each set of reps we ran about .1 mile

We started each exercise together so those who finished early held plank or Al Gore until 6 was in.

Exercises

Bent over rows
Push press
Power cleans
Squats
Thrusters

After we walked our Cindy’s back and moseyed to the flag for COT

MARY: had a little lamb to take care of so was not present today.

ANNOUNCEMENTS: Convergence tomorrow, bethel this week, read your letter of news

COT: was had and discussed

Hero WOD - The Steve

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If You Can’t Do It, Don’t Q It

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Well, the Site Q (YHC) has been doing a slack job recently and figure out I didn't have a Q for this morning so I decided to take it on. I'm a be believer in "If you can't do it, don't Q it" so given my current set of injuries, we focused on running and abs.

WARMUP: Run around the school and we stopped at the benches by the carpool enterance.
10 Step-ups each leg
10 Merkins in Cadence
Windmills
Head over for our date with Cindy & the Hill
THE THANG: 7's- 1st set was chest press, then run downhill for big boys. Nur back up.
Second set of 7's after completing that was curls and 4-count flutters. We did 2 sets since Marty Byrd thought we would do 11's, and I told him we wouldn't do such a high number at once. I didn't say anything about the total.
By the end, we were at 2.6 miles, and I wanted to get to 3, so we ran around the perimeter of the parking lot before heading to COT.
MARY: LBC's, Box Cutters, Freddys, Heals to Heaven, Flutters.
ANNOUNCEMENTS: Bethel serve on 10/1- Get signed up.
Convergence 9/29 at WEP
Trash pickup in Q4
Christmas party will happen sometime in the not-so-distant future.
COT: Round Robin of prayers and praises.

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Bells, Bags, and Burpees

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WARMUP: stretching, washers, grass pickup, iron cross
THE THANG: 400 m run with weight, 30 lateral burpees, 30 lunges each leg, 30 kettle bell swings, rinse and repeat going down to 10 reps and back up again for extra credit
MARY: planks, merkin hold at 6”
ANNOUNCEMENTS: newsletter, convergence coming up
COT: Remember Vietnam vets, families and marriages

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2nd Annual F3 The Fort 9/11 Memorial Stair Climb

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9/11/2001 is a day nobody will ever forget. Nobody should ever forget. Many lives were lost and America as we knew it was forever changed after that day.

This was the 25th anniversary of that horrible day.

110 stories / floors per tower
Approx 2,071 steps in each tower
1,100 – 1,200 ft elevation gained per tower
2,753 souls from both towers perished

The football stadium bleachers at Nation Ford High School (aka Honey Badger, Ring of Fire, and Varsity), there are 6 rows (the larger two-way rows) of steps, each row with 34 steps. Going up then down each of the 6 rows gets you 204 steps, which is one round. Repeat that 10 times, or 10 rounds, +1 more row, you have 2074 steps. But we are going for elevation gain, not step count. By doing at least 14-15 rounds of NaFo steps, everyone hit the mark on elevation gained and over 2,100 steps.

Some were slick (no ruck), some wore rucks or weight vests, some had sandbags, some did a combo of all the above. We launched at 0600, and were done by 0730. Excellent work by everyone involved.

If we fail to remember significant events in our history, we are destined to eventually repeat them. NEVER FORGET.
This will be back again next year, hopefully closer to 9/11.

SYITG
-NASA

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MP version of ROF

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It was King of the Ring at ROF this morning. Instead of creating a workout that favored my strengths, went in the opposite direction and thought about the AO that kicks my butt every time, MP. Instead of running with merkins, served up running with core work. Splinter was the King putting in 3+ miles.

WARMUP:
Moseyed to the track for 1 lap with HKs, BKs, & Karaokes mixed in, SSHICx25, IWsICx15, time to roll.

THE THANG:
Winner was the one who completed the most laps around the track. There were different core exercises for Odd & Even numbered laps. Complete the list of exercises for the odd lap and then run the lap, same for the even numbered laps.

Odd Laps – Rep Count = 20-Single Count
AHs, FMs, and Flutters

Even Laps – Rep Count = 20-Single Count
LBCs, PTs, GPs

MARY: No time for her

ANNOUNCEMENTS: Read your NL

COT: STK!

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Honoring The Charleston 9

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A Monday evening, June 18th in Charleston. Somebody called in a trash fire behind a furniture warehouse on Savannah Highway. The kind of call a company runs, clears, and forgets about by supper.
By the time crews got there the fire was inside and there was still a man in the building. So, they went in after him, that's the job, that's the mission, to save lives. They got him out and he lived, because brave men chose to give it all to save the one.
Then the building turned. The men inside lost their radios, lost their bearings, and one after another keyed up and called mayday. Crews went in after their own. Then the front of the showroom came down.
Nine Charleston firefighters did not come out. Youngest was twenty-seven, oldest fifty-six. Eighteen more were hurt. Worst single loss the American fire service had taken since the towers fell.
Four days later, three hundred rigs ran single file for seven and a half miles past the stations that lost them to honor their fallen brothers: Brad Baity, Mike Benke, Melvin Champaign, Earl Drayton, Michael French, Billy Hutchinson, Mark Kelsey, Louis Mulkey, and Brandon Thompson.

WARMUP: SSHICx27 to honor the youngest life lost, IWsICx18 to honor the date, June 18th, BurpeesOYOx4 to honor the number of stations that lost brothers. Time to work.

THE THANG:
Moseyed to the bars for some Cindy and pullup work.
9 rounds of the following to honor the 9 that gave everything
4 Pullups ( to honor the stations ) & 7 Thrusters ( for the rigs that ran 7+ miles to honor their fallen brothers)
As I gave the PAX the instructions and talked about the why there was an additional ask. For 1 round each PAX was asked to complete 18 manmakers for the 18 brave men who were injured.

Next, we moseyed to one of the bench areas at the school.
4 stations were set up representing the 4 stations that lost brothers. Engine # was the rep count.
AMRAP ( AsManyRoundsAsPossible ), 3minutes at each station. Complete the list of exercises and then repeat as many times as possible.

Engine #5
Burpees, Derkins, BigBoys, Lunges ( ea leg )

Engine #15
Squats, Freddie Mercurys(sc), WideArmMerkins, FlutterKicks(sc)

Engine #16
AmericanHammers(sc), Step-Ups, MountainClimbers(sc), MonkeyHumpers

Engine #19
SSHs, LBCs, IWs(sc), Hello Dollys

Finally, we moseyed back to COT where 2-45lb plates awaited us. Each PAX was asked to carry both plates to/around the 1st parking lot island away and back to the COT island. While the 1 PAX was carrying the weight the remaining PAX called exercises ICx18. The heavy carry was to mimic the honorary rig precession that honored their fallen brothers and the rep count of 18 was to honor the date & the injured. Each PAX made 2 trips.

MARY: No time for her

ANNOUNCEMENTS: Bethel, FMCC maintenance, Read your NL

COT: STK!

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