Ring of Fire at the Coop

Ten pax posted at the Coop for a “ring of fire” workout.

Warmup
Mosey run (with butt kickers, high knees, toy soliers)
SSH (12x I/C)
Windmills (10x I/C)
Imperial Walkers (12x I/C)
Morrocan N/C (10x I/C)
Low Slow Squats (10x I/C)
Arm Circles (10x I/C)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog/honeymooner)

Thang 1
At Pull up bars, do:

Regular pull ups 5x
Chin ups 5x
Switch grip pull ups 5x

Knees to chest 10x
Toes to bar 10x

Grab cinder blocks and head to bottom of the hill by the elementary school.

Thang 2
Ring of fire #1: Circle of stations is below. Pax do the exercise noted while the runner goes to top of hill and back (he’s the timer). ©=cinder block

Burpees
Mtn climbers
SSH
Chest press ©

KB swings ©
thrusters ©
Farmers carry ©©
Squats

Alt shldr taps
Imp Walkers
Tricep ext ©
RUNNER

Curls ©
Shoulder press w/ bricks ©

Thang end
Ring of fire #2: Mary flavored

Flutters
Dying cockroaches
Protractors

Big Boys
Drunken mountain climbers
Big boys

Fini, COT

Continuing Kaiser’s theme of favorite Bible verses, mine is 1st Corinthians 10:13

“No temptation has overtaken you except what is common to mankind. And God is faithful; he will not let you be tempted beyond what you can bear. But when you are tempted, he will also provide a way out so that you can endure it.”

Testing makes us stronger; flexes our spiritual muscles.

NNM: Need to trim the pain stations on the ring to match number of pax; makes the flow better.

Playlist: (Man themed)
Superman, REM
Ramblin gambling man, Bob Seger
Enter Sandman, Metallica
I’m a Man, Chicago
The Man, the Killers