Slackblast:

Slackblast:
RING OF FIRE - 12OCT2022
DATE: 2022-10-12
AO: ao-ring-of-fire
Q: darkhelmet
PAX: Slapshot Spider-Man HarryCarry Straight Up Splinter trucker Headspin
FNGs: 0
COUNT: 8
WARMUP: Not much in the way of warm up. 15 burpees to get the blood flowing, a short jog for a few Abe Vigodas, Cherry Grabber Tappers (or whatever the heck we call these), and some SSH.

THE THANG: As I have now learned that I make moderate workouts and am only around for the yapping, instead of telling you all that we did, just imagine a nap. It was probably about like that.
Just kidding... here's what went down...
Mosey to corner of AO Jones and HS driveway (by stadium)
Find your rock
- 30 curls
- 30 OH press
- 30 chest press (on 6)
Run up AO Jones to next entrance
- 20 flutters (4-count)
- 20 LBC
- 20 Dolly
Run up AO Jones to the first light
- 10 Wide-arm Merkins
- 10 Regular Merkins
- 10 Diamond Merkins
Run to the light at Springfield
- 5 burpees
Back down the hill – repeat each station as you go
Turn left at the rock station
Run to the painted crosswalk
- 20 squats
- 20 calf raises
- 20 bombjacks
Run to pull-up bars
- 10 pullups
- 10 knees to chest
- 10 dips on the curb
Bottom of the hill
- 5 burpees
Back to corner – repeat each station – THAT’S 1 mile and one rep.
Go as hard as you can and as far as you can for 45 minutes.

MARY: It's for dudes only.

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COT: The 5th Core Principle.