Category: Ring of Fire

Round About

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WARMUP: Yea, interspersed with burpees
THE THANG: A bit ADHD

  • 7s on the hill behind sugar creek
  • merkins, squats, and bulgarian split squats in front of the school
  • bear crawl the front wall of the elementary school with a merkin at each window
  • pistol squat w/ leg raise behind the school
  • Cinder blocks and the pull-up bar
  • 5 called pull-ups
  • 10 deadman to barbarian with the block
  • 5 oyo pull-ups and knees to chest
  • 10 thrusters
  • 5 oyo pull-ups and toes to bar
  • 10 deck squats with the block
  • Some mary

ANNOUNCEMENTS: newsletter
COT: was held, but often my tongue is not held in check. So, I brought that up.

Eggo seemed tired
Splinter modified the workout to walk around wearing his wife's weighted vest. Must be close to getting back from injury

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The Brickyard at ROF

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Arrived early to walk around and stretch a little before the workout. A few minutes after arriving another young man showed up. Didn't recognize him so introduced myself and we started talking. Did not know this was Cash's son until Double D showed up and let us know. What an honor to lead the workout of Cash's son's first F3 workout at the AO named after his dad. Another special moment brought to you by F3.

WARMUP: Moseyed throughout the COT parking lot while conducting various exercises. Since we had an FNG we managed to review our mission statement and 5 core principals during warmups. Now, time to get to work so I walked the PAX over to my vehicle, hit the lift gate, and asked the PAX to grab 2 bricks. Then we moseyed to the field carrying our burdens.

THE THANG:
Running with bricks:
BrickYard 400
Lap 1 – Run Straight Aways, NUR Curves, 10 BombJacks in the middle of each curve
Lap 2 – Run Lap while stopping in the middle of each curve to complete 10 Burpees
Lap 3 – Repeat of Lap 1
Lap 4 – Repeat of Lap 2

Next we introduced the FNG to a Jack Webb:
Jack Webb w/ Bricks
Ratio of 1:4 of 2 exercises, continue until rep count reaches 10:40
2 exercises were Merkins : OH Claps

To close it out we moseyed to COT to work on our Superman poses:
Superman Routine w/ Bricks– 4 different arm/leg positions held for 10 seconds per position – x2

MARY: No time

ANNOUNCEMENTS: Read your NL

COT: Normally I do not write a lot in BBs in this section but felt led to share a little from this morning's group. Our FNG was asked why he came out to an F3 workout. Fitness was mentioned as he is preparing to attend the Citadel. He then started talking about Cash and how he remembered his dad telling him over and over what a great group of men were in F3 and the positive impacts F3 had on his life. These conversations – seeds – grew until his curiosity peaked and he had to see and experience for himself what was so inspirational to his dad. Hit home this is something we need to absolutely give away! Give it away in our homes, in our extended family, to our friends, to our communities! Keep pursuing other men to join F3, keep planting those seeds. You never know when one of those seeds will take hold and start to grow, and the seed you plant might just impact those closest to you, like a son. Love ya fellas and pray yall have a blessed day.

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VQ with the Deck of Pain

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This was Eggo's VQ and he gave the disclaimer that he was not a professional but looking forward to it.
WARMUP: Windmills, SSH, Imperial Walkers, Moroccan Nightclubs, Strawberry Pickers
THE THANG: DECK OF PAIN
Diamonds- Merkins
Hearts- Chest Press
Spades- Squats with block
Clubs- Curls
Jacks were 11, Queens 12, Kings 13, Aces 14, and Jokers 15 burpees
MARY: Flutters
ANNOUNCEMENTS: Read your newsletter.
COT: What happens in COT stays in COT.

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Hot Potato Audible

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Since the guys who wanted to have Murph Mondays didn't show and 3/4th of us can't do pull-ups, we called an audible and did a hot potato Q.
WARMUP: 4 mile run
THE THANG: We all got a cindy or ruck with more weight in it and we each called an exercise. To the best of my uncaffinated and de-oxygenated brain, here is what we did. The counts varied between 15 and 40 for each, but most were 20 or 25

  • OH Press x2
  • Curls x2
  • Plank – 90 seconds
  • Chest Press x2
  • Flutters holding Cindy/Ruck
  • LBCs
  • Big Boys
  • Log Carry (for future reference, put the tall guy in the back not the front)
  • Bent Over Rows
  • Goblet Squats
  • Block Hold with arms out 10 count each pax
  • SSH
  • Merkins

MARY: American Hammers and stretching.
ANNOUNCEMENTS: Great work at Bethel and the Convergence. Read your newsletter.
COT: Round Robin Prays and Praise.

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Gam Guillotine Redux

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This BB is going to be easy, at least for the workout part. In honor of the 10th anniversary of my first F3 workout – 6/29/2016 at Pantheon with Jekyll on Q – I decided to recreate his Q nearly verbatim. I was able to find his original back blast. This is yet ANOTHER reason to do these things!!
WARMUP:
Mosey around the lower parking lot, then circle up near COT for the following:

  • 20 SSH
  • 10 WM
  • 15 IW
  • 20 MNC
  • 10 strawberry pickers

Then mosey over to the top of the hill on the roadway next to the USMC JROTC building.
THE THANG:
Gam Guillotine
Start at the top of the hill.
Round 1
5 squats, run to stop sign at bottom, then do 5 jump squats. 1 round is up and back. Do 5 rounds total. Ended up back up at the top.
Lungewalked 1/2 way down, crabwalk 1/2 way down. NUR back up the hill to start.
Round 2
5 lunges each leg, then run down to bottom, then 5 Mary Catherines each leg (or 5 jump squats each leg). Do 5 rounds total. Ended up back at the top of the hill.
Round 3
Jack webbs. 1 Merkin, then 4 overhead claps. 10 rounds total, to where we did 10 merkins, 40 OH claps last round.
Back to COT.
>> It was just as horrible today as it was 10 years ago, and it hurt ALOT back then. Back then we ran 'the camelback' portion of the path to heart attack hill in Tega Cay, a short section less than 1/10th a mile but had 12-15% grade. I remember almost passing out on round 8 of the hill. This time we had only 5-7% grade and it was still nasty.
MARY:
We got back to COT with enough time to knock out 20 flutters (2 ct), that's it. Time's up.
ANNOUNCEMENTS:
Alot going on. Read the newsletter, get involved. If you do not see something in the newsletter or hear in the COTs that you want to push, then push it, lead it. Invigorate your male community leadership.
COT:
Alot lifted up. Welcome back Tang!

Thanks for the opportunity to lead.
Blessings and SYITG,
-NASA

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Murph Monday — 22JUN2026

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14 on the EASTSIDE got Murph all over them at The Badger of Fire…

QIC: YHC

Pax: @U090MEQJQBW , @U5DKASDQU , @U19FA0Q8Z , @U5DLC6D7X , @U01E9QD5QQK , @U05K5D10AG6 , @UN6PTD007 , @U0106CCEJ6L , @U08N6B7B3EF , @U01JUGK82TY , Eggo , @U014K6EAUFM , @U087NCUTMPT

The Thang: The Murph… cuz it’s Monday…

NMM: If sweat was dollar bills, @U014K6EAUFM could stop stripping. @U090MEQJQBW admitted that the only part he liked was the mile runs, but relented that doing a pull-up or pushup now and again probably wouldn't kill him or his T-Count. Strange how he looked straight at @U5DKASDQU when he said that, but hey… I’m not here to judge. We just about have @U05K5D10AG6 convinced to activate the FSD on his Tesla so he can nap on the way home from these things. @U08N6B7B3EF came back to the gloom with his terrible foot, and he was swinging (a kettlebell) like the Baxter King of Pineapples instead of running. I tried to get the name-o-rama done OYO, but I couldn't get anyone's age right. @U0106CCEJ6L wants me to get a job at Carowinds so he can come win giant stuffed animals due to my inability to guess ages or weights (which will be my trick for next week).

All in all, a fabulous morning. It's good to choose the harder way. It's usually the right answer.

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Zombified Q @ ROF

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Coming back from a road trip late at night I managed approx 3 1/2 hours of sleep and found myself contemplating a 'no show' for my Q at ROF @ 4:30 in da morning. I recently had the honor of participating in our Greater Than CSAUP overnight ruck event. That is what pushed me past the selfishness of wanting to choose comfort over commitment, brotherhood. If I could endure that event with no sleep, then I can Q a 45min workout on 3 1/2 hours of sleep! I'm grateful to be surrounded by men who push me to be greater than! Feet hit the floor, water splashed on the face, a little caffeine and it was GO time!

WARMUP: Usual suspects

THE THANG:
Moseyed to the benches on the side entrance of NAFO, Asked PAX to find a spot on a bench.
#1 – 2 exercises: Step Ups & BulgarianSplitSquats
15 reps each leg of both exercises
10 reps each leg of both exercises
5 reps each leg of both exercises

Upon completion asked PAX to partner up for some Time Under Tension
Partner#1 holds Al Gore while Partner#2 completes 10 jump squats. FlapJack until you complete an accumulative rep count of 100 jump squats. Legs were burning by this point.

Moseyed to the pullup bars while picking up a Cindy along the way.
#2 – 2 Exercises: Pullups & ManMakers
Perform both exercises in the following sequence:
1 pull-up, 2 manmakers, 3 pullups, 4 manmakers, etc…
Continue till you reach the count of 10 and then reverse
count back down to 1. Will add up to 50 reps of each
exercise. PAX who finished 1st ended the pain for the
rest of the suffering souls.

Walked over to the hill with Cindy for a little Quadzilla w/ some core work.
#3 – This was done OYO. Run down the hill to the stop sign,
NUR back up to the top of the hill. Grab Cindy and
complete 15 BBSw/Cindy. Rinse&Repeat. We managed
to get in the minimum requirement of 4 rounds to quality
as a Quadzilla routine.

Took Cindy back home and moseyed to COT.

MARY: No Time Left On The Clock

ANNOUNCEMENTS: Read your NL

COT: STK!!!

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The Loredo

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WARMUP: 20 SSH, 20, Hillbilly Walkers, Moroccan Nightclubs (or some version of that)
THE THANG:
The Thang
We put our own spin on Loredo, kicking things off with the run:
6 Rounds for Time

  • 🏃 400-meter Run
  • 🦵 24 Squats
  • 💪 24 Merkins
  • 🚶 24 Walking Lunges

The prescribed 24 reps represent the 24th day of June, the day Staff Sgt. Loredo made the ultimate sacrifice.
Every PAX pushed through, encouraged one another, and crossed the finish line. The pace varied, but the effort did not. Everyone finished on their own time, proving once again that in F3, it’s not about being first—it’s about refusing to quit.
Not satisfied with just one beatdown, we followed it up with some 11s:

  • 📍 Sideline to sideline
  • Big Boys
  • Monkey Humpers

MARY:
ANNOUNCEMENTS:
COT:

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