RING OF FIRE · WED FEB 4

Backblast! Block/Bar/Hill Blender at Ring of Fire

When: Wednesday, February 4
AO: Ring of Fire
Q: Pocahontas
PAX: 10 Pocahontas, Bam Bam, darkhelmet, Deep Dish, Kaiser, Ruby Slippers, Scorpion, Shield, Spider, Splinter

WARMUP: SSH, Imperial walkers, cherry pickers, merkins
THE THANG: 2 rounds of block work: 15 thrusters, 15 curls, 15 decline merkins, 15 overhead extenstions. Followed by 10 min partner circuit: Partner A did 10 pull ups and ran the hill while Partner B held a plank. All PAX together for 10 min did 10 block squats, 10 bent over rows, ran to bottom of hill for 10 big boys.
MARY: LBCs, 60 second plank
ANNOUNCEMENTS: Bethel Mens Shelter serve opportunity 2/5
COT: