RING OF FIRE · WED FEB 22

Cinder Fella workout

When: Wednesday, February 22, 2023
AO: Ring of Fire
Q: Joe Lyons
PAX: 15 Joe Lyons, Cousin Eddie, darkhelmet, Drop Thrill, Esso, HarryCarry, Headspin, Peabody, Ruby Slippers, Saw Dust, Shield, Splinter, Sprocket, Tesh, UHaul

Slackblast:
Cinder Fella workout
DATE: 2023-02-22
AO: ao-ring-of-fire
Q: Joe Lyons (F3 Long Duck)
PAX: Cousin Eddie HarryCarry Drop Thrill Shield Saw Dust darkhelmet Tesh UHaul Peabody Sprocket Splinter Headspin Ruby Slippers Esso
FNGs: 0
COUNT: 15
WARMUP: Mosie
THE THANG: Part 1: Partner cinder block work 2 reps each - alternating run and work. Curls, Shoulder press, bench press, Upright rows Part 2: elevens at the pullup bars and V-ups at the bottom of the hill, maybe 2 miles and lots of shoulder work.
MARY: no Time
ANNOUNCEMENTS: Rooster, Jaeger and more
COT: Prayers, for Drop Thrill health, friends with Cancer and recovery .