The Burning Ring of Fire

The Burning Ring of Fire

27 brothers launched at 0530 from the Vine Restaurant at the Ballantyne AO for a little pre-thanksgiving beat down. Here’s what we did:

The Thang:

COP – SSH X 20, IW X 15, Merkins X 15, Mountain Climbers X 15

We headed over to the bull ring for some high intensity internal training (HIIT).

Each interval is ¼ of a lap around the ring. Plank to wait for the group and give instructions. The goal, focus on form, sprint ¼ of a lap, this is not a mosey.

1. Merkins X 15, LBC X 15/Dollies X 15, Bear Crawls/Crabwalk towards next pain station Sprint the rest of the way
2. CDD X 15, Squats X 15, sprint ¼ of a lap.
3. Merkins Wide/narrow X 15, In & out/Skii planks X 15, Lunges towards next pain station Sprint the rest of the way
4. Burpees OYO X 10, sprint ¼ of a lap

Repeat the loop around the bull ring again and head over to the short wall next to Locke ness

Short Wall work – Flutters X 20, Heels to Heaven X 20, Dips X 20, Bicycles X 25 (Puppy Love), Rosalitas X 20

COT

Moleskin:

The temperature was perfect, the PAX were in a great mood and this workout crushed the Q.

As always, it was a pleasure leading the men in The Gloom.

Announcements:

Let Soft Pretzel and Frehley’s Comet know if you’re interested in Q’ing a Bagpipe or Stonehenge workout.

Convergences – The Brave is converging with Centurion, Kevlar is at Joust on Friday. Head out to Hydra for an F3 Football game at 0630 on Thursday.

Start thinking about your Spring mud run teams. Requires teams of 4 men.

Sign up for the Joe Davis Run on January 10^th, 5k or 10k

Madame tussauds is on Q tomorrow at the Maul. Come out and get some more.