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F3 MeCa | February 17, 2019

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Ring of Fire 4-Wide Version

  • When: 2/2/19
  • QIC: 4-Wide
  • The PAX: Rerun, Booter, Guinness, FNG Tom, Sugar, Red Card, Moola, Chachi, Hokie Pokie, Talledega (Runner), Pharoah (Runner), Big Blue (Runner), Hop Hunter (Runner), Berlin (Runner), Dr Suess (Runner), Yellowcake (Runner)


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

4wide
  • On February 2, 2019

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