RING OF FIRE · MON SEP 21

Bells, Bags, and Burpees

When: Monday, September 21
AO: Ring of Fire · Ring of Fire, Honey Badger
Q: Retiree
PAX: 8 Retiree, Band Camp, HarryCarry, Ian Carman, Kaiser, Scorpion, Shield, Sweet Baby Ray

WARMUP: stretching, washers, grass pickup, iron cross
THE THANG: 400 m run with weight, 30 lateral burpees, 30 lunges each leg, 30 kettle bell swings, rinse and repeat going down to 10 reps and back up again for extra credit
MARY: planks, merkin hold at 6”
ANNOUNCEMENTS: newsletter, convergence coming up
COT: Remember Vietnam vets, families and marriages