RING OF FIRE · WED MAY 15

Backblast! The Work

When: Wednesday, May 15, 2024
AO: Ring of Fire
Q: Sprocket
PAX: 15 Sprocket, Anchorman, Bitcoin, Cake Boss, darkhelmet, HarryCarry, Headspin, JWOW, Old Bay, Peach Stand, Shield, Sofrito, Sugarbug, Tiller, Wegmans

WARMUP: SSH, Windmills, MNC
THE THANG:
Mile on the track
10 Burpees
10 Squats
10 Merkins
10 Big Boys
Every 1/4 of a lap one of these exercises was done
x4 = 1 Mile

Then we went to the cinder block area and did
24 BLOCK SWINGS
10 BURPEES

20 BLOCK SWINGS
8 BURPEES

16 BLOCK SWINGS
6 BURPEES

14 BLOCK SWINGS
4 BURPEES

12 BLOCK SWINGS
2 BURPEES

10 BLOCK SWINGS
1 BURPEES

RUN OUT AND BACK TO THE CROSSWALK IN FRONT OF THE FOOTBALL STADIUM

3 ROUNDS
MARY: Box Cutters
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer