RING OF FIRE · WED DEC 18

Backblast! Ring of Fire ? Burning Strong

When: Wednesday, December 18, 2024
AO: Ring of Fire
Q: Cake Boss
PAX: 11 Cake Boss, chickenhawk, Cohiba, darkhelmet, FTC, Headspin, Old Bay, Rumbling Bald, Shield, Sugarbug, Tiller

WARMUP:
Grab a block
Mosey to track
Imperial walkers
low Slow squats
Moroccan Night Clubs
Hillbilly walkers
THE THANG:
20 reps of Cindy exercise
Curls
Tri extension
Shoulder presses
Squats
Murder Bunnies
—Rinse and Repeat

Track pain stations starting with 5 reps increase 1 rep each round
Leg lifts
Merkins
Sumo squats
Donkey Kicks

Start with curls the lap stop at each pain station then next Cindy exercise and next lap with increased rep
Get as many rounds as possible
MARY:
N/A
ANNOUNCEMENTS:
Acceleration project 12/20
Christmas Party 12/21
ClaveBoss 12/24

COT:
Prayers for mental health
Rumbling back
Chickenhawk dad

Be persistent and disciplined!!