Title: Ring-Of-Fire
DATE: 2023-08-17
AO: The Bluff
Q: CareBear
PAX: Audit Blueline Sticks Squeege Tagalong Wax On , Cinco, None Today……….
FNGs: 1 None Today……….
COUNT: 8

RING OF FIRE – Part Deux –

Welcome to F3!
The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.
5 CORE PRINCIPLES:
WORK OUT IS FREE
OPEN TO ALL MEN
HELD OUTDOORS
PEER LED
ENDS IN A COT
DISCLAIMER:
ALL OF THIS IS A SUGGESTION, I AM NOT A PROFESSIONAL
THIS IS NOT A COMPETITION, ITS YOU VERSUS YOU
PUSH YOURSELF, DON’T HURT YOURSELF
MODIFY AS NECESSARY
I HAVE A PHONE; I AM CPR CERTIFIED
SAY AYE OR GET IN YOUR CAR.
LETS GET INTO IT!

WARM UP:

Johnny Cash’s Ring of Fire – PAX should SSH for the entirety of the song. Burpee when Johnny says “Fire.” “Burns, Burns, Burns or Down, Down Down” PAX should Copperhead Squat.
Artificial Turf Grabbers x 10 IC (4is1)
Abe Vigodas x 10 IC (4is1)
Little Baby Arm Circles x 7 IC (4is1)
LBAC Flap Jack x 7 IC (4is1)
Australian Snow Angels x 15 IC (4is1)
Flutter Kicks x 10 IC (2is1)

COUNT-O-RAMA:

THA THANG:

Wave of Merkins (Shoulders)
Circle up, get into plank position, first person does one merkin, then the next person to the right does a merkin, should look like a wave flowing around the circle, until you get back to the first person who then performs 2 merkins, repeat all the way up to 5 and back down. Stay in plank position the entire time.

Guantanamo (Abs)
Pax in a circle on their backs heels up. First pax jumps up and pushes the feet down around the circle fighting to keep legs off the ground. Followed by next pax in line then hit the ground legs up when back to your start position until last man finishes the circle.

Howling Monkeys (Legs)
In a circle, everyone grabs their ankles in Monkey Humper fashion (or Gorilla Humper, for the fearless) . The first person does ten monkey humpers followed by the next person and so on as in other “ring of fire” exercises. Don’t let go of the ankles! By the way, this results in Howling by the 3rd Round!

Wave of Block Overhead Press to Rifle Carry (Shoulders)
Circle up, get into Rifle Carry position, first person does one Overhead Press, then the next person to the right does an Overhead Press, should look like a wave flowing around the circle, until you get back to the first person who then performs 2 Overhead Presses, repeat all the way up to 5 and back down. Stay in Rifle Carry position the entire time.

Pinocchio (Abs)
Pax circle up, get on their 6 with heads facing toward the circle, shoulder to shoulder. Q passes out a 40lbs Kettlebell and instructs the Pax starts passing the bell…Pax reacts gleefully saying, “Is that it?”…then Q institutes a Low Slow Flutter AMRAP, then Freddy Mercury…Pax call Q a liar, just like Pinocchio.

Squat Potato (Legs)
Hot potato in squat position. PAX form a circle with everyone facing out. PAX then pass a heavy object around the outside of the circle while in squat position until the Q says halt. Add more objects in depending on the size of the circle.

ANNOUNCEMENTS:

9/9 #ao-the-furnace launch
9/11 Stair Climbing @ Convention Center

COT: -Prayed Us Out! Awesome