February 2nd, 2019 By 4wide

10 pax for the boot camp and 12 for a pre-run and 2 for pre-ruck came out to better themselves on cold Saturday morning for a Ring of Fire beatdown. Unveiled by Shooter – the pax could only hope they got the same burn as the original.

Here’s how it went:

The Warm-o-rama:

Mosey to Tennis Courts
SSHs x 20 IC
Cotton-Pickers x 10 IC
IST x 20 IC
Arm Circles – Start small and gradually get bigger – flap jack
Merkins x 10 IC

Mosey to across the street to Medical Building

The Thang: The Ring of Fire

Each Pax started at a station then rotated once the timer got through with his exercise
Timer: Farmer carry a kettle bell to speed bump. 10 Kettle bell swing. Return back to pax carrying kettle bell with opposite hand

Stations:
Merkins
Russian Twist w/ 15lb medicine ball
Plank
Ball Slam w/ 12lb medicine ball
Tricep extension w/ cinder block
Bicep curl w/ cinder block
Row w/ cinder block
Squat w/ cinder block
Monster Walk w/ band

After all pax went through each station – mosey around medical building

Repeat Ring of Fire
After all pax went through each station – mosey around medical building

Repeat Ring of Fire
After all pax went through each station – mosey around medical building and pax circled up then…
A round of squats. #1 Everybody get into the Al Gore position and hold it, while the timers did 10 squats.

Repeat Ring of Fire
After all pax went through each station – mosey around medical building and pax circled up then…
A round of squats. #1 Everybody get into the Al Gore position and hold it, while the timers did 10 monkey humpers.

Mosey back to shelter
Mary:
LBC x 20 IC
RBC x 20 IC
Plank for 2 min

Announcements
Healthy Eating Challenge

Prayers
Continued prayers for Guinness and family
Continued prayers for Hokie Pokies mom recovery

Backblast

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