RING OF FIRE · WED MAR 29

Slackblast:

When: Wednesday, March 29, 2023
AO: Ring of Fire
Q: TINSEL TheFort
PAX: 9 TINSEL TheFort, Bitcoin, Cousin Eddie, Drop Thrill, FITS, Matt Bernard, Saw Dust, Shield, Sprocket

Slackblast:
Vulnerable Sevens with a twist
DATE: 2023-03-29
AO: ao-ring-of-fire
Q: Tinsel
PAX: Cousin Eddie Drop Thrill Bitcoin FITS Rainmaker Saw Dust Shield Sprocket
FNGs: 0
COUNT: 9
WARMUP:
Quick mosey, SSH, Moroccan night clubs, windmills, low slow squats, low slow merkins

THE THANG:
7 reps of the following:

Hand release merkin
Squats
4 count calf raise
Pull ups
Knee raises
Over the shoulder sandbag toss
Diamond merkins

Run down the hill to the stop sign, NUR back

We did 4 rounds of this with some life testimony in between rounds.

MARY: 3 minutes of broga

ANNOUNCEMENTS: Manion WOD

COT: 5th core principle

Tinsel OUT!