RING OF FIRE · WED AUG 12

Smokin Cindy Beatdown

When: Wednesday, August 12
AO: Ring of Fire · Ring of Fire, Honey Badger
Q: Cohiba
PAX: 7 Cohiba, Headspin, Ruby Slippers, Rumbling Bald, Scorpion, Shield, Splinter

Warm-Up:
SSH – 25 IC
Imperial Walkers – 15 IC
Moroccan NC – 15 IC
Windmills - 10 IC
Strawberry Pickers - 10 IC
Cheese Shredder

The Thang:
1. Dora: Partner up. One works, one runs 50 yards and back. Switch.

Exercises (with cinder):
100 Block Curls
200 Block Overhead Presses
300 Block Chest Presses

2. Perform a Ladder: (Start with 5 reps; Add +5 each round except Blockees; 5-10-15-20-15-10-5)
After each round, run 1 lap around track

Exercises (with cinder):
1 Blockees (burpee w/ cinder)
2 Block Squats
3 Block Swings
4 Block Thrusters
MARY: No show; She doesn't like Cindy
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COT: Prayers and Praises