Col. Mustard Returns with “The Ring of Fire”
The virtual shovel flag was planted and 10 of Highlands faithful went off into the cold…
Mosey to Soccer Field #204
SSH x 20
Cotton Picker/Windmill x20
Mountain Climbers x20
Prisoner Air Squat x20
Mosey to Mallard Creek High School Practice Field
“Ring of Fire”
PAX forms a circle and gets a number assigned. Follows the sets below. Number is called, particpant sprints around the circle and returns to his spot, participant then leads PAX in his number for assigned exercise. Repeato until all members of the PAX have gone through.
Example: PAX does Bear Crawl in a circle until #1 is called, #1 runs around circle, returns to spot and leads PAX in 1 Merkin, PAX continues Bear Crawl until another number is called
Set 1 – Bear Crawl with Merkins
Set 2 – Lunges with Air Squats
Set 3 – Crab Walk with Flutter Kicks(10 each for everyone)
Set 3 – Bear Crawl with Merkins – (Half of PAX)
Set 4 – Lunges with Air Squats – (Remaining Half of PAX)
Form one column on end line:
Bear Crawl to 50 yard line
Sprint 50 yards to End Zone
Sprint 120 Yards to other End Zone
Mosey to Stadium
Stadium Run through sections
Mosey to Parking Lot
Low Dolly x15
Reverse Crunch x15
1. What a great morning for a return at the helm of Highlands. I thought numbers would of been higher with the great weather this morning but the small PAX enabled the 2ndF.
2. The Ring of Fire was a PAX favorite this morning or maybe not… I thought I would dream up something during my week and half off.
3. It was hard to stay away for a week but I made it through. I thought I was letting my brothers down but the rest helped the body to heal.
4. Great to see brother Frodo this morning as I don’t think I have seen him in three months. He provided the audible this morning to keep us from doing any more activities in the Ring of Fire.