Halting Ring of Fire

17 pax posted at Ring of Fire.

Started with a run. Did some Toy Soldiers and carioca.

Warm up with: SSHs, windmills, imperial walkers, Moroccan n/c, Low slow squats, big arm circles, peterparkers, plank stretches.

Ran around to the back of NaFo.

Did bench work: step ups (10 each leg), incline merkins (12 I/C), dips (12 I/C), butt touch squats (12), decline merkins (10 I/C), calf raises (18).

Proceeded to run some more, and stopped at the band practice lot. Did “Munitions factory”:
Pax do low plank for 1 min (this is home), then bear crawl about 100 yards (this is your commute), then do work at your factory making BOMBS (pax do 25 each of: burpees, OH claps, merkins, big boy sit ups, squats), then commute back home doing a nur, then plank for the six.

Then we ran to the pull up bars.

Did 6 pull ups and 6 toes-to-bar
.
Next run back to shovel flag for some mary…we did the Sally (Moby’s Flower) routine where leg raises for “bring sally up” and 6 inch leg hold on “bring sally down”.

Fini, COT.
HALT = Hurt, Angry, Lonely, Tired. These can be triggers for our Jester. Be aware so that you might be able to break the cycle.

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All I heard was run and push-ups

WARMUP: go
THE THANG: start from COT and run to school, up the hill with light posts, turn around at stop sign, and run back to COT.

Start out at 10k pace for first 1/4 mile, 1k pace for next 1/4 mile, then 25 merkins (so 25 merkins every .5 miles.

Rinse and repeat.

Looking at 3-5 miles for 150-300 merkins.

You’re welcome.

MARY: quick 30 seconds at the end.
ANNOUNCEMENTS: newsletter worthy
COT: Luka, family health, Grassy’s wife for some quick recovery!

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Mostly Running with work

WARMUP: run 1/2 mi.
THE THANG: run4.5 miles 1/2 mile 40 each merkins and ssh, next turn 30 each, 20, 10 each. of two exercises. sprints at the end!
MARY: times up
ANNOUNCEMENTS:
COT: prayers and praise for many!

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Ring Burn

Football yarmarkers.
10 Yard Line – 10 Burpees
20 Yard Line – 20 Bombjacks
30 Yard Line – 30 Flutters
40 Yard Line – 40 Squats
50 Yard Line – 50 LBCs

Mode of transportation was running 🏃‍♂️.

We did 110 Burpees, 120 Bombjacks, 160 Flutters, 200 Squats, and 100 LBCs.

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Bucco Fever!!!

It’s a great Monday here in the Gloom as America’s team; the Pittsburgh Pirates are currently in first place. Much like a solar eclipse or Haley’s comet this is a rare occurrence so YHC busted out the Bucco gear for todays workout.

Warmup: None it’s STL

The Thang:

Starting at the stop sign closest to COT we did 1 burpee

Then ran to the parking lot for Southern State Bank where we did 4 HR Merkins and 4 LBC’s.

Wash, rinse repeat the route increasing the burpee count by 1 each lap and the Merkin and LBC counts by a factor of 4.

1 x 4
2 x 8
3 x 12
4 x 16
5 x 20
6 x 24
7 x 28
8 x 32
9 x 36
10 x 40

The route was roughly .4 miles total so a decent run in between the pain stations. Also featured was an “acceleration whistle” so when I would blow the whistle everyone would have to sprint for 10 seconds. Just to make sure everyone keeps pushing.

That said I’m confident that everyone got to at least round 7 which means everyone got between 3-4 miles in with well over 150 Merkins/LBC’s. (plus burpees!)

Always honored to lead thanks to Badlands for the call.

Take care everyone!

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ROF Circles

WARMUP: Legacy intro. Mosey then SSH, IW, HW, plank tucks
THE THANG: shared testimony. Ran in circles. Lunch walks 😂 toy soldiers. Lots of other things: plank tucks , Peter Parker, shoulder taps a few bomb Jax. Bear crawls crawl bears. Dora 100 mtn climbers, 200 squats, 300 plank tux.
MARY: funhouse stole Q and did Freddie mercuries
ANNOUNCEMENTS: newsletter.
COT: prayers.

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Officer Sean Collier Hero Tribute

WARMUP: SSH, Imperial Walkers, Cherry Pickers, Calf Raises.
THE THANG:
-2 mile timed run. Rainmaker took gold. Slack feed has the time.
-DORA- in honor of Officer Collier Badge #179
179-Burpees
179-LBC
179-Merkins
179-Squats
179-Flutters

ANNOUNCEMENTS: newsletter reminders, Bethel Men’s Shelter Mentor Program
COT: Prayers for Sawdust travel and family.

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Ring of circuits

ROF
Warm up
3 exercise 3 min 4 corners.
merkins 15
Mountain climber 20 (10 EL)
Squats 25

CDD 15
WAM 20
Monkey Humpers 25

Diamond 10
Big Boy – 20
Flutter 25 EL

plank tuck 10
Hello Dolly 20
Jump Squats 25

Run Hill / pull ups
Mary

ANNOUNCEMENTS:
COT:

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Rainmaker, but no Raun

five men showed up at Varsity for a rainless workout.
We started with a short mosey down to the elementary school for warm-ups (SSHs, Imperial Walkers, Windmills). Next, some dynamic stretching: Knees to chest, lunge walker, jog, butt kickers, reverse lunges.
Next, merkin clock. Plank position, Q called out a time, moved to the hour and performed merkins.
Mosey back to the High School. 7s at the bus line, squats at the bottom, CCDs at the top, and run between stops.
three rounds of dips and derkins, 10 count reps
Back to the shovel flag, run to each light post, perform an exercise. First round – Squats, Second round – LBCs, and Third round – Burpees, all 10 count.
Back to COT.

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