Category: Ring of Fire

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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Cold.. at a place named Fire

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Ridiculously cold morning at a place named after Fire.
Workout:
15 SSH IC
15 MNC IC
15 SJ IC
10 Windmills IC
15 Mtn Climbers IC
Stretch
15 Plank Jacks IC
Everyone Grabs a Cinder Block.

Tabata Series: 45 Seconds on 15 Seconds Off
Round 1
Merkins
Squats
Flutters
Burpees
Toe Touches
Lap (2 minute rest)
Round 2
(With Block)
Incline Merkins
Decline Merkins
Squats with Block
Flutters with Press
Leg Lifts over Block
Lap
Round 3
With Block
Curls
Tri Extensions
Upright Rows
OH Press
LBCs (no block)
Lap
We got through 5 total rounds before we put the blocks back. With about 2 minutes left before 6 I had everyone do HR merkins, Squats, and BBS until we hit 6:00. Thanks to all who showed on an exceptionally cold morning!

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At the Gym not In the Gym

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WARMUP:
Did some warm ups
THE THANG:
3 sets of exercises
3 rounds each set
Last move to failure 😨

MARY:
Leg lifts
Bicycles
Ankle touches

ANNOUNCEMENTS:
Read Newsletter
COT:
Work hard Play Hard

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Blast from the Past

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WARMUP: We welcomed two pax from years past and far off locales, Chino Grande and Uncle Sam! Then we got after it.
THE THANG: Based on a late night call from the bullpen by Cake Boss, the plan all along was to include the pax. We did some warmup moseying, then found our way to the far West side of the school and proceeded to follow a pearls-on-a-string path driven by each pax in Fartlek style. Each pax picked a destination, a form of transit and an exercise for the group once we reached the destination. Then he passed the baton to another pax. In each case, the pax shared how long he’s been posting and a bit about what brought him out to F3 and kept him posting. All learned, and all sweated. A good morning with welcome friends! Thanks for the Q stick CB!
COT: Yes! it’s one of the 5 core principles!

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The Round up

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WARMUP: yea, we did that. Ran around. Some SSH. Some Carioca, Some Imperial and Hillbilly walkers, Ran some more

THE THANG:
5 pull-ups
10 merkins (of various forms)
15 squats with the cinder block
20 swings with the cinder block
4 rounds

Mosey away for a reprieve. So a little leg work for the 6 and mosey some more

Mosey back for one more round

MARY: J-Lo and some Yoga

ANNOUNCEMENTS: Bethel Men’s Shelter is 1/4

COT: Happened. Good sharing. Come take part.

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78 is magic number

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WARMUP: windmills, low slow squats, Moroccan nightclubs, windmills
THE THANG: jog down to elementary school loop and find a home along wall. 2 rounds of wall sits and elbow planks. 13s (since it’s Dec 13) was the main course. Bottom of hill 1 merkin, run to top of hill to pull up bars, 13 pull-ups. Back down for 2-11, you know the drill. If you couldn’t do a pull up then 3 second dead hang per pull up. Ended up with 78 pull-ups and pushups. Had time for a quick Mary of leg raises.
MARY:
ANNOUNCEMENTS: read newsletter
COT: prayers for end of semester school

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Childhood Celebrity Crush Mumblechatter

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WARMUP: SSH, Cherry Pickers, Imperial Walkers
THE THANG: Jog from Flag to Opposite Corner of Lot for some Pain Stations:
10 Reps each per Stations
Tricep Pulls
Curls
Squat Jacks
Hammers
Bent Over Chest Rows
Over Head SB Throws
KB Swings
KB Squats
Flutter Kick w/Chest Press
Shoulder Taps
Reverse Lunges

All stations = 1 Round
After each Round move over to the Side Shuffle vs Skip Lap
Rinse and Repeat
MARY: She was missed !
ANNOUNCEMENTS: Shank w/Stang, Bethel Service, and reminder to read your newsletter !
COT: Always Stays in COT !!!

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Wrong! 5 Burpees!

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WARMUP: mosey
THE THANG: 4 went rucking
6 bootcamp
Run neighborhood at every corner do
10 no cheat merkins
15 squats
20 flutters

Did two loops total 1-2mi
MARY: COT 2-3min of Mary
ANNOUNCEMENTS: read newsletter
COT:

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