Ring of Fire, Fort Style

by Muck, posted in Backblast

Location: The Fort
Date: 2021-05-12
Weather: One degree warmer than Lex. Clear.

Q: Muck
PAX: 9 – Possum, Shooter, Coach K, Miracle Gro, Astro Turf, Shank, Bambi, Dry Rub, Muck

Warm-O-Rama
– Michael Phelps
– Runners Stretch (side to side)
– Cross feet, bend and hang (switch)
– Quad pulls
– Arm stretch across body (switch)
– Tricep pulls (switch)
– Grass grabbers, in cadence

Tha Thang
One round of dice, just to get us started (the pax kept rolling crunches).

Then nearly completed two rounds of Ring of Fire. Nine stations. 1:30 of the exercise, :30 rest. Rotate to the next exercise.

  1. Box cutters
  2. Jump Rope
  3. Raggedy Ann’s (switch sides)
  4. Lunges w/ twist
  5. Curls w/ coupon
  6. Overhead press w/ coupon
  7. Coupon swings
  8. Diamond Mercans
  9. American Hammers
  10. Arm Circles
  11. Mercans w/ rotation
  12. Hillbillies
  13. Imperial Walkers
  14. Copperhead Squats
  15. Plank jacks
  16. No Surrenders
  17. T-claps
  18. Big Boy Situps

Finish with 30 Big Boys back at the flag.

Reminder to The Fort pax of the convergence on Saturday, May 22nd at Gridlock.

End in COT