Ring-O-Fire Progression

17 PAX met in the 59 degree gloom at the Arrowhead AO.  Typical (perfect) summer morning in East Tennessee.

Disclaimer/COT/Prayer

Warm up:

• SSH X25
• Through the Tunnel X10
• Merkins X10
• Shoulder pretzels X25
• Hillbilly Walkers X20
• Willie Mays Hays X10
• Merkins X10

Mosey to parking circle next to school

The Thang:  Ring-of-Fire Progression (8 stations around the oval parking circle, AMRAP for one minute each station, follow directions for method of movement to next station).  17 PAX divided into pairs with one group of three.  

• Station 1 – Block squats – Bear Crawl to next station
• Station 2 – Merkins – Lunge to next station
• Station 3 – Big-Boy Sit-Ups – High knees to next station
• Station 4 – Curb dips – Bear Crawl to next station
• Station 5 – Block curls – Lunge to next station
• Station 6 – Carolina Dry Docks – High knees to next station
• Station 7 – Hill run (to cones up the hill and back) – Bear Crawl to next station
• Station 8 – Butkus – You may walk to the next station

Rinse and repeat (2 cycles were completed)

Mosey back to shovel flag

Count-O-Rama, Name-O-Rama

Announcements – Family Day on July 15th at the clubhouse/pool of The Gates at Highlands Ridge. Anyone wanting more abuse is invited to then head to Kingsport for the Crazy 8s.

Prayer

No FNGs but a new PAX (Blackbeard), relocated from Emerald Isle, NC, to Kingsport, joined us today