• When: 2018-10-09
  • QIC: Smithers
  • The PAX: Weber, Knot, Uncle Rico, Lap Dog, Skunky, A1A, Slate, Kramer, Samford, Hokie Pokie, Clarice.


5 Yr Anni Ring of Fire

12 Pax showed up for YHC’s 5 Year F3-Versary for a Ring of Fire circuit of exercises.  Thank you to everyone that has helped me along this journey.  Thank you to all the friendships we have developed.  And thank you to all the 3rd F opportunities for personal growth with God.  Let’s keep this thing going as long as possible and spread the word to all the Sad Clowns out there.  They need it even if they don’t realize it yet.

Conditions: 72 degrees and partly cloudy

The Thang:

Warm-up

  • Mosey one lap around the parking lot.
  • IW x 20 IC
  • HB x 20 IC
  • LAC x 20 IC
  • Plank Jacks x 20 IC
  • Mt. Climbers x 20 IC
  • Peter Parker x 10 IC

Workout: Ring of Fire circuit.  YHC guessed on the number of Pax that might show up, and low and behold, guessed correctly…12 exercises for 12 Pax .  YHC handed out cards with one exercise for the circle of Pax.  20 reps per exercise for first round and 10 reps per exercise for second round.  Exercises were:

  • KB Swing (35#)
  • Curls w/ block
  • Back squat w/ block and 35# Ruck
  • Merkins
  • Push Press w/ block
  • Derkins
  • Overhead Shoulder Press w/ block
  • Werkins
  • Rows w/ block
  • Burpees
  • BBSU
  • Iron Cross

Mary – Last 5 minutes

  • Flutter kicks x 20 IC
  • Rosalita x 20 IC
  • Freddy Mercury x 20 IC
  • LBC x 20 IC

Announcements:

  • Slate’s 5 yr Anni Thursday
  • Go Leo Go – Skunky will be posting Pre-blast soon, 50 % discount
  • Billy this Thursday, rain or shine

Prayer Requests: Maxi, Hampton, Knot and Uncle Rico’s wife’s Grandmother.

BOM