thesandlot Rings of Fire

Date: 2024-04-13
AO: thesandlot
Q: Boardwalk
PAX: Defiance, Fish Fry, Strange Brew, Vila, @Lotus, None
FNGs: 1 None
COUNT: 6

WARMUP: SSH; MP; DQ; WMH; CP; DD; GSE; KK

THE THANG: Rings of fire with medicine balls and block ranging 10 – 35lbs (rotating weights between PAX every 10 reps for each exercise). Ring 1 (Upper body): 6 x 10 OH Press; 6 x 10 Curls; 6 x 10 Tricep Ext; 6 x 10 BO Rows; Bear crawl 2 x 40 Yd bear crawl; 2 x 40yd run. Ring 2 (Core): 6 x 10 WW3; 6 x 10 V Ups; 6 x 10 FKs; 6 x 10 LBC; 2 x 40yd SS Squat; 2 x 40yd run. Ring 3 (Lower body): 6 x 10 Lunges; 6 x 10 C Raises; 6 x 10 Squats; 2 Laps.

MARY: DD; KK

ANNOUNCEMENTS: Look for a blasts on Boneathon and CSAUPs

COT: Q’s thoughts on the reward of taking the time to invest in others.

Tags: thesandlot, Defiance, Fish Fry, Strange Brew, Vila, @Lotus, None