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.