Category: Ring of Fire

Farmers bring in the Thanksgiving holiday

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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.

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New Beginnings

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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.

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Wheel of Misfortune and too many reps

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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.

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

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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!

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King of The Ring October Edition

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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.

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The Bert

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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.

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IPC Week 3 – Chris Kyle WOD

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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.

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Legs and core plus broga

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WARMUP:
Windmills, Moroccan night clubs, low slow squats, mosey to benches, number of pax x 2 for step ups on the benches

THE THANG:
Leg web :leg: :spider_web:
1 squat, 4 cal raises; 2 squats, 8 calf raises… progressive to 10 squats and 40 calf raises
Run to bars, not really, we couldn’t run, so speed walked to pull up bars.
Run to bottom of hill, 10 SSH, NUR (run backwards) to first tree :deciduous_tree: and do 5 squats; run to bottom of hill, 10 SSH, NUR to second tree :deciduous_tree: and do 5 squats; run to bottom of hill, 10 SSH, NUR to third tree :deciduous_tree: and do 5 squats; run to bottom of hill, 10 SSH, NUR to fourth tree :deciduous_tree: and do 5 squats; a few pax did an extra circuit.
ABS web
1 big boy sit up, 4 heel touches; 2 BBSU, 4 HT… progressive to 10 BBSU and 40 HT. Lots of mumblechatter after this one.
Mosey to COT AREA

MARY:
Broga for 13 minutes. Great way to end a simple but effective workout.

ANNOUNCEMENTS:
flag handoff to Splinter; 3,4,5 and 6 folds by different PAX

COT:
Stays in COT

TINSEL :christmas_tree:

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ALLTHUMBS!!!

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Arrived early to pick up Cindy and her friends ( just more Cindys ). After the party favors were loaded in the truck I drove to the band practice lot, needed 25yard spacing, why reinvent the wheel. As I was setting up the workout layout noticed some early arrivals, RUCKERS ( pretty sure this is a cult ). They were off before I could return to COT and wish them a pleasant trip, as the call to conquer unknown terrain hastened their departure.
Cindys were ready and waiting, workout layout complete, and old man stretching completed. LFG!

WARMUP: Disclaimer was disclaimed and we moseyed from COT to the band parking lot. SSHICx25, HBWICx12, CPICx10, MerkinsICx12. Pax moseyed around the workout layout to receive an explanation of the format/flow of the workout and exercises to be completed at each station. Finished at the center station where the PAIN would begin.

THE THANG: 2022 IPC Challenge – Week #2 – The “Belle” Ringer
AMRAP for 45 minutes
Set-Up -Make a 5-point star ( pain stations ) from a center location with each point of the star being 25yards away.
Workout starts with:
1. 5 ManMakers in the middle. Rifle carry to cone 2 and perform 10 “We’re Not Worthy”. Farmer carry back to center.
2. 5 ManMakers in middle. Rifle carry to cone 3 and perform 15 Goblet Squats. Farmer carry back to center.
3. 5 ManMakers in middle. Rifle carry to cone 4 and perform 20 Curl to Press. Farmer carry back to center.
4. 5 ManMakers in the middle. Rifle carry to cone 5 and perform 25 Cindy Swings. Farmer carry back to center.
5. 5 ManMakers in the middle. Rifle carry to cone 5 and perform 30 Bent Over Rows. Farmer carry back to middle.

Scoring: Total reps for 45 minutes of the exercises
Each complete trip is 125 reps

Sasquatch was King, well into his 4th round, followed closely by his fellow BOSSMEN partner Spectre.

The reward for crushing this workout -SKINLESS THUMBS!!!

MARY: None needed

ANNOUNCEMENTS: Civitas race, First Responder WO fundraiser ( stay tuned as SpiderMan brings the details in near future, gonna be epic!!! )

COT: Double D’s M and CakeBoss’s relative need our prayers for healing.

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