AO: LAKE MAYER
QiC: Ponzi
Date: 01/31/2022
Title: Ring of Fire++
Number of HIMs: 8
Flo, Puff, Raider, Spread Eagle, Tiny Tim, Waterboy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSH
TTT
DQ
EW
Arm Circles
Tha Thang:
Ring of Fire – 8 one-minute stations
1. Block Squats
2. Overhead Press
3. Curls
4. Bent over rows
5. Jump Rope
6. Lunges
7. Diamond Merkins/ Merkins (Alternate every 10)
8. Mountain Climbers
Mosey to benches – OTW 3 burpees every tree (Thanks to my 3 yr old's birthday!)
30 Steps Ups (each leg) / 30 decline merkins
Burpee Trail OTW back to circle with another round of Ring of Fire.
Killed abs for 5 straight minutes (including LBC, 6 inches, scissors, BBS, American Hammer, Plank, Flutters, Reverse Crunch) then some Merkins for fun.
Burpee Trail again to benches followed by 10 step ups (per leg) / 10 decline merkins, hold squat until A0 finished.
Mosey to flag.
COT:
COR, NOR, Announcements – Ragnar Run, Spartan, New A0 coming to Wilmington Island. Raider gave a moving testimony. Pledge. Prayer – continue to pray for F3 men to hold each other accountable and lead our families. Pray for Raider long-time friend and family.