3/16 at ROF
- When
- Wednesday, March 16, 2022
- AO
- Ring of Fire
- Q
- bodywash
- PAX
- 9 bodywash, El Spaniard, Kaiser, Photobomb, Ruby Slippers, Saw Dust, Shield, su
There were 8 boot campers and 2 runners at ROF on this cool morning. Started off with a disclaimer then got in some stretching with upward & downward dog and SSH.
Went into my version of 21s with 21 merkins (single count) and 21 Big Boys. The next round was 18 & 18 going down by 3's until we got to 3 and 3. Little bit of mumble chatter, but the Q kept count so no extra reps were done.
From there we moseyed over to the pull up bars and each grabbed a Cindy. We walked those to the bottom of the hill and the PAX awaited instructions.
Here we would do 11's with 2 exercises at the bottom and top. At the bottom of the hill we did curls with the Cindy and squats (holding the cindy overhead), then run to the top/pull up bars and do pull ups and knees to chest.
On the last rep I instructed the PAX to grab their Cindy (most got through the full set) and we headed back to COT. I realized we still had a little time so we got in some Mary and the runners joined us for COT.
Thanks @kaiser for the opportunity to lead!