Weather report: Ring of Fire

Posted
  • When: 07/27/17
  • QIC: Spooky
  • The PAX: Harball, Dean Wormer, Adolphus, Swingline, Yanni, Boo Boo, Nescafe, Mothman, Boyrdee, Mumbles, Spooky

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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