Category: Ring of Fire

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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Bam Bam Board of Pain

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WARMUP: Moroccan Night Club, Windmills, Side Straddle Hops
THE THANG: Over Head Press, KB Swings w/Block ,Merkins, Big Boy Situps w/Press, Curls,Squats w/Blocks.
MARY: LBC’S, Hello Dolly’s and other core exercises to name a few.
ANNOUNCEMENTS: yes
COT: Prayer for Uhaul family

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St.Patricks Day WOD in Honor of Joe McGarry

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Today we Honored my friend amd Mentor Officer Joe Mcgarry. Joe was a US Marine who served in Vietnam and 33 years in the NYC Transit Police and NYPD after the hostile takeover. Joe was a great cop and would drop everything to help a fellow cop
On 9/11 Joe answered the call like many of us and worked down at ground zero. Joe sadly passed from cancer two years ago in April from 9/11. He will be forever missed and never forgotten.
WARMUP: WINDMILLS,IMPERIAL WALKERS,HILLBILLY WALKERS AND SOME STRETCHING
THE THANG: WE DID 17 REPS OF EACH EXERCISE AMD RAN THE BUSLOOP. MOST GOT AT LEAST 5 ROUNDS SOME GOT MORE.
LEPRCHAUN LUNGES
LORD OF THE DANCE SSH
GREEN MT CLIMBERS
DROPKICK MURPHY SHOULDER TAPS
IRISH TWISTS
POT O’GOLD SQUATS
PATTY O’PUSHUPS W/ PLANKJACK
KISSE IM IRISH SITUPS
MARY: NO MARY
ANNOUNCEMENTS:
COT: PRAYERS FOR UHAUL AND MARRIAGES

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2026.11 Ring of Fire

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Starting from the endzone of the field:
10 burpees, 20 Merkins, 20 squats
40 yard dash on one foot (alternating feet every 5 yards) then finish run to other endzone.
After down and back, 20 big boys which completes a round.

As many rounds as possible.

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Upper Body False Advertisement

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WARMUP: SSH
Imperial walkers
Hilly Billy walkers
Calf stretch runner stretch
THE THANG: Indian run around school lot burpee in the back
7s on JROTC hill w Bonny Blair’s and jump squats
Ab web 1 big boy – 4 flutters in cadence switch to LBCs at 6/24
Cindy 4 corner ladder w rifle carry between stations. If dropped run a lap
10 squats
10 lunges
10 thrusters
10 simba
MARY:
ANNOUNCEMENTS: mini jager, tortoise and hare, ruck event
COT: prayers for the country and fallen soldiers, family, marriages and healing

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