9 Branded by the Ring of Fire - 3D's 1st F3iversary
- When
- Wednesday, January 15, 2020
- AO
- Snake Pit
- PAX
- 7 birdcage_f3, cashflow, JWOW, Polaroid, SkateOrDie, Voltron
In honor of my FNG post on Jan 15, 2019, I led 9 PAX reenacting the Ring of Fire dealt by SkateOrDie during my first post. Weather was warmer than last year.
Warmup - Mosey, Moroccan Nightclubs, Hillbilly and imperial Walkers, windmills, Cherry Pickers, Plank, honeymooner, Plank, Downdog with calf stretches
Workout - PAX in circle with their respective weights. Skate or Die also brought a concrete brick. 10 exercises. Started with 20 reps and then worked down by 2. Rotated weights after each exercise. After each round I randomly rotated us or mixed us up so we used the weights in different order. Threw a mosey in after 2 rounds. Were only able to get down to 12 when Polaroid reminded us it was 6!!
Overhead Press
Squats
KB Swing
LBCs
Tricep Ext
Lunge Pass thru
Curls
Calf Raises
V Ups
Rows