Category: Ring of Fire

End of year split

Leave a comment

Four posted at the last RoF for 2025.
Ruby Slippers started us off with a warmup mosey run with side shuffles and cariocas.
Then to the pull up bars for pick-your-poison: do 50 reps total of either pull-ups or manmakers (i.e. 30 pull ups and then 20 manmakers).
Then did a quadzilla: run down the hill and nur back up; repeat for 4x.

Harry Caray took over with some toy soldiers and then to the football field for:
Bear vs Crab soccer (two pax could only bear crawl, other two could only do crab walk). We swapped bear/crab too.
Clothespin tag: get 4 pins, and pax earned additional pins by correctly answering F3 questions (credo, mission, core principles etc). Then we played tag.
Ended with slam ball (15 lbs) mary: pax on their six and toss slam ball to eachother (be nice and call their name before tossing), pax did sit ups with ball before tossing.
Fini.
COT

TClap |
0

Christmas Eve 2025

Leave a comment



 

 

 

 

Christmas Eve Convergence

Santa has to stay fit enough to travel the world tonight. Let’s GO!!

Details
Location: “Ring of Fire”
Timeline:
0600 – Pre-run 5k (trail and road options)
0630 – Bootcamp
0715 – Message and Coffeteria
0745 – Close

Dark Helmet F3 Nation Nant’an on Q

Deez DOAH Notes:
I don’t get serious very often—pretty much ever—but this convergence has been heavy on my heart as Nant’an of F3 Nation. You usually just see me as the jackwagon you work out with, but this one’s different.

It would mean a lot if you showed up. Bring a guy—FNG or Kotter. We’re going to talk honestly about the state of manliness in our world and what we need to do to accelerate our impact.

Coffeeteria afterward provided by Poppins

A note from Santa traveling in his Time Machine:
Click Here to See the Hype

 

TClap |
0

Ice Ice Baby – Board pushing

Leave a comment

WARMUP:
Short: SSH, windmill, down dog, Honeymooner, Down Dog, sprinter stretch

Partner up with similar size guys. Each pair gets a brick and 2×4 board. Mosey to stadium

THE THANG:
All line up at the track by the field’s end zone line. Race your partner:
– Partner 1 performs “board push” across the turf (along end zone line) to the other side of the track
– Partner 2 performs Cindy carry around track, past the scoreboard, to opposite side of track by end zone line

Partner who loses: 5 burpees
~30s rest
Swap coupons with your partner and then race back in a similar fashion

Repeat until 5:45 – we got about 4 down and backs

Finisher: Board push sprint relay
– Split into two teams
– 1 pax at a time from each team performs a Board push down and back across the field,
– Relay race style, Cycle through all pax
– Losing team: no further punishment needed

MARY: 4 minutes of ab work, everyone got to call an exercise

ANNOUNCEMENTS: yes
COT: yes

TClap |
0

Farmers bring in the Thanksgiving holiday

Leave a comment

WARMUP: motivators from 5
THE THANG: 2 minute farmer carry followed by 1 minute workouts. We mixed in multiple rounds of running to the pull up bars and laps around the track to honor Splinter who is DR.
MARY: mixed in throughout the workout as multiple PAX prescribed more pain into the mix.
ANNOUNCEMENTS: read the newsletter. Lots of upcoming events.
COT: Thanksgiving takes a lot of work. Be thankful for those that are in your life and that you don’t even know who have helped get food on your Thanksgiving table. It’s easy to complain about circumstances in your life, but practicing gratitude helps keep complaining away.

TClap |
0

New Beginnings

Leave a comment

WARMUP:
Short mosey around the parking lot and then stopped for warm up: 15 SSH, 15 IW, 5 burpees, 15 Windmill, 5 burpees, 10 Potato PickerS
THE THANG:
Started with 4 corners: 15 Merkins, 15 jump squats, 15 LBC, 15 lunges. Rinse and repeat 2 more times with reps of 10 & 5 with some backwards running.

Mosey to get some cinder blocks and head to front of elementary school. Partner up for 100 Shoulder Press, 100 curls, 100 squats and 100 derkins while partner runs the parking lot.

MARY:
Plenty to close out the workout
ANNOUNCEMENTS:
COT: I brought us out. Grateful to be able to lead.

TClap |
0

Wheel of Misfortune and too many reps

Leave a comment

Since I was going to be DR for my birthday, I decided to do my birthday Q a day early. I wanted a good one and didn’t realize how good it was.
WARMUP: SSH, windmills
THE THANG: We picked up Cindy and took her down to the elementary school playground. Around the loop, about 15-20 yards apart were 6 stations.
They included:
10 OH Press
25 Decline Merkins
25 Curls
25 Squats with the block on your back
25 Big Boys with the block
25 Chest Press
25 Bent over rows
Run around the playground.

My intention was to do 420 reps, but we all know what happens when we try to count when we are working out, so we ended up with 3 rounds of 480 reps.

MARY: Everyone called something for the last 5 minutes
ANNOUNCEMENTS: Read your newsletter. Lots of opportunities to give back.
COT: Prayers for a good 43rd trip around the sun.

TClap |
0

Met at the ROF for a little bit of this and a little bit of that

Leave a comment

Normally, I’m the type of PAX that likes to create routines where you complete a lot of reps of a few different exercises when I Q a workout. Decided to switch it up a bit, and as my man JWOW like to say, we did a little bit of this and a little bit of that, but a whole lot of work was put in!

WARMUP: 3 minute mosey followed by all of the usual suspects with a proper call out – NEISPMICE. If you know you know!

THE THANG: After our warm-up we found ourselves next to the bars, shocker!!!

Bar & Cindy Work – 3 Rounds
Partner Up – Partner #1 on the bar dead hangs
Partner #2 10 Thrusters w/ Cindy
After partner #2 completes 10 Thrusters, Partner #1 completes a max of 5 pullups and can come off of the bar while part#2 must complete 10 Diamond Merkins before switching to the bar.

Moseyed to a wall.

Wall Work – 2 Rounds Each
45 second wall sit – right into 10 jump squats

20 second extended arm plank hold w/ feet on the wall – right into 10 merkins w/ feet on the wall.

AB – Tabatta – 2 Rounds
Hold Crucifix Plank position for 30 seconds, right into 30 seconds of American Hammers

Moseyed to the loop around the playground.

Lap Work – 1 Round Each

Partner up for Catch me if you can
Partner #1 runs while Partner #2 performs 3 burpees, when Partner #2 completes the burpees he runs to catch Partner #1, switch! Each partner performed 3 sets of burpees.

Partner up for Catch the Bear
Partner#1 bear crawls while the Partner #2 performs 5 burpees, when Partner #2 completes 5 burpees he runs to catch Partner #1, switch, each team completed 1 lap.

Moseyed back to COT

MARY: We had 4 minutes left to work, so we worked!
AB – EMOM for 4 minutes
25 -LBCs & 15 Reverse Crunches

ANNOUNCEMENTS: Read your newsletter

COT: STK!

TClap |
0

King of The Ring October Edition

Leave a comment

WARMUP: Get Cindy and take her to the stadium
THE THANG: 5 rounds of 5-minute AMRAP. Only complete revolutions counted in the score. If you were not finished by the time the timer went off, it’s like it didn’t happen.

Round 1: Block Party
– 10 overhead press
– 10 curls
– 10 step-ups on the block
– Run to the end of the stadium and back.
– Rinse and Repeat until time expires.
– Round 1 Count:
– Audit 3
– Splinter 3
– Ruby 2
Round 2: Stadium Climber
– Run to the top of the bleachers
– 10 incline merkins
– 10 step-ups each leg
– Run down the stairs
– Rinse and Repeat until time expires
– Count After Round 2
– Audit 7
– Splinter 6
– Ruby 6
Round 3 Pull-up Gauntlet
– 5 pull-ups
– 10 squats
– 5 merkins
– run to the bottom of the hill and back
– Rinse and Repeat until time expires
– Count after Round 3:
– Audit- 10
– Ruby- 9
– Splinter – 8
Round 4: Hills Revenge
– Run to the bottom of the hill
– 5 merkins
– 5 squats
– Run to the top of the hill and to the stop sign
– Rinse and Repeat until time expires
– Count after Round 4:
– Audit- 13
– Ruby- 11
– Splinter- 11
Final Round: The Ring
– Run 200 m
– 5 merkins
– 10 shoulder taps
– 10 mountain climbers
– Rinse and Repeat until time expires
– Final Count
– Audit – 17
– Ruby- 14
– Splinter -14
Audit was crowned King of the Ring.
MARY: Time expired
ANNOUNCEMENTS: There are a ton of opportunities to give back. Read your newsletter and do something to help with one of the many opportunities.
COT: Remember perspective and why you do what you do. When you feel off, look inside and see what you’re not dealing with that is causing strife. But allow for grace and patience.

TClap |
0

The Bert

Leave a comment

WARMUP: Walking lap around the band parking lot
THE THANG:
50 Burpees
5 yards Murder Bunnies, 95 yard Run
95 yard Run, 5 yard Redrum Bunnies
100 Push-Ups
10 yards Murder Bunnies, 90 yard Run
90 yard Run, 10 yard Redrum Bunnies
150 Walking Lunges
15 yards Murder Bunnies, 85 yard Run
85 yard Run, 15 yard Redrum Bunnies
200 Air Squats
20 yards Murder Bunnies, 80 yard Run
80 yard Run, 20 yard Redrum Bunnies
150 Walking Lunges
15 yards Murder Bunnies, 85 yard Run
85 yard Run, 15 yard Redrum Bunnies
100 Push-Ups
10 yards Murder Bunnies, 90 yard Run
90 yard Run, 10 yard Redrum Bunnies
50 Burpees
MARY: Who’s she?
ANNOUNCEMENTS: Bethel Men’s Shelter Serve
COT: Prayers for jobs, family, and Splinter’s back.

TClap |
0

IPC Week 3 – Chris Kyle WOD

Leave a comment

WARMUP: grab a Cindy, stretch OYO while honoring Chris Kyle
THE THANG: 40 min AMRAP – 40 reps of Cindy swings, 40 reps Cindy jump overs, 40 reps Cindy thrusters, 40 reps derkins (feet on vertically oriented block)… then EVERY 5 MINS, run 25 yards, complete 5 burpees, go back 25 yards to your Cindy and pick up wherever you left off on your last Cindy exercise [8 rounds of 5 min AMRAP]
MARY: return your Cindy
ANNOUNCEMENTS: Read your Newsletter.
COT: Convergence this coming Monday at NAFO.

TClap |
0