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Weather report: Ring of Fire

The weather last week was hot!  Meteorologists claimed it was due to an effect they called “The Ring of Fire”.   That’s all we needed to declare a workout dedicated to “The Ring of Fire”.  11 PAX rolled in.  Yanni ran a zillion miles in the dark along a busy highway to join us – incredible training for his future triathlons.  Let’s do this, Ring of Fire 2017.

 

Warm-up: SSH IC x 20, Imperial Walkers IC x 10, Slow merkins x 10, Arm Circles x 10 each direction, Squats x 10.

 

Retrieve Big Tires.  PAX retrieved three huge tracker tires – Paradise is properly named because we have coupons galore!

Split into three groups with 3-4 PAX circled around each tire. Ring of Fire workouts – PAX take turns in a clockwise pattern:

  • Burpee box-jump on to tire.  When in “rest” then low plank hold, then alternating every minute to high plank hold (“regular”).
  • Bear crawl around the tire.  Five merkins every full circle of the tire.
  • Squat jump on to tire.  When in “rest”, then hold low squat.
  • 10 Dips on tire. When in “rest”, hold dip on tire.
  • 5 Derkins with feet on tire.  When in “rest”, then hold derkin plank.

Next, we ran to the parking for Ring of Fire sprints.  Split into groups of 3-4 PAX. One PAX in each group is running the parking lot, others in Ring of Fire.

  • Sprint, when not running: mountain climbers.
  • Sprint, when not running: squats.
  • Sprint, when not running: mountain climbers.
  • Sprint, when not running: squats.

Then, run to concrete blocks.  Ring of Fire blocks.  One per PAX. Split into groups of 3-4 PAX.

  • Burpees with the block (Blockees).  When in “rest”, then hold block overhead.
  • Squats with block. When in “rest”, people’s chair with block.
  • 5 merkins on the block. When in “rest”, then hold block overhead.

Finally, bear crawl back to start for Mary (200 meter bear crawl with sprint).

 

Mary: Continue with Ring of Fires:

  • Hold plank, alternate high plank, then low plank (5 seconds per PAX).
  • Hold v-up, five IC flutter kicks.
  • (repeat) Hold plank, alternate high plank, then low plank (5 seconds per PAX).

Great work everyone.  Don’t try a Ring of Fire with v-ups again!

 

COT:

  • 2nd F at the Glasss Jug tonight.
  • Movie night coming soon: Dunkirk.  Stay tuned for details.
  • Last chance for shirt orders.

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