Ring of Fire Circuit at the Morg

THE SCENE:
It wasn’t snowing and was above 20 degrees.

F3 WELCOME & DISCLAIMER:
Given and given again for the FNG who was running a little behind.

WARM-O-RAMA:
x25 IC SSH
x15 IC Daisy Pickers
x10 IC Windmills
x25 OYO High Knees

THA-THANG:
YHC had several stations for a high tempo circuit workout.

The stations were CMU overhead press, squats, body builders, merkins, shoulder taps, planks, big boy situps, american hammers, mountain climbers, burpees, lunges, flutter kicks, bear crawl and “IT”.  The pax would perform each exercise will the one at the “IT” station would mosey to two different targets and back.  When IT returned, each pax rotated counter-clockwise to the next station.  We did two or three rounds.

Once Rosetta Stone made his signature 6:05am appearance, we completed the current round and then all sprinted about 60 yards to the end of the parking lot.  From there we did lunge walks, bear crawls and high knees down about 100 yards and back where we sprinted back to our stations and completed another round.

MARY:
60 seconds of high plank and one arm plank.

COUNT-OFF & NAME-O-RAMA
Mr. Wonderful, Rosetta Stone, Orange Julius, Commie, Sleep Number, Venom (FNG), Pirtle, Granola, Carport

CIRCLE OF TRUST/BOM:
YHC learned at a young age not to follow the world’s peer pressure by riding his bike off a trailer fracturing his nose.  Applied this to how the world wants us to follow it but we are called as men of faith to be set apart from the world.

MOLESKIN:
Tell someone you love them, hug a brother or friend, buy a stranger lunch…

ANNOUNCEMENTS: