03/24/2021 - the_mud_room - Rings of Fitness and Fire
AO: The M.U.D room
Number of Pax: 9
Number of FNGS: 0
Sonic Boom, Songbird, Broadway, Zumbo, Fast Feet, Tex, Titanium, Miyagi, Buzz
Rings of fitness and fire
I actually found this workout on the FIA Archives. I borrowed it from Wonder Woman who said that she borrowed it from another pax so it’s getting around the different regions. Just made a few modifications and here it is. It was actually really fun, and challenging. The spring weather helped us feel up, as well, as we completed the following workout in rings….
Warm-up – Arm Circles, Runner Stretch, Windmills.
~ The Thang ~
The Wheels –
Wheel 1: Bear crawl out to our other mat, do 12 Burpees, bear crawl back, hold plank until everyone returns.
Wheel 2: Grape-vine out to our other mat, do 20 push-ups, Gape-vine back, arm presses until everyone returns.
Wheel 3: Walking lunges out, do 20 plank jacks, walking lunge back, hold air chair until everyone is back.
Wheel 4: Bear crawl out to our other mat, 30 LBCs, Bear crawl back, and do squats until everyone returns.
Wheel 5: Grape-vine out to our other mat, 20 plank shoulder taps, Grape-vine back, and do calf raises until everyone is back.
Wheel 6: Walking lunges out our other mat, 20 boat canoes, walking lunges back, plank until we are all done.
Then we completed 3 Rings of Fire.
ROF 1: Everyone did bicycles and we went around the circle each doing 5 Dollys
ROF 2: Everyone held air chair, we went around the circle doing 5 jump shots
ROF 3: Everyone did calf raises and we went around the circle doing 5 squats
We then ran a big lap around the whole parking lot. Some of us sprinting at the end.
We then went through the Wheels again: 1 – 6
We moved on to completing the next 3 new Rings of Fire (although we only got through 2 before the time was up)
ROF 4: We all did door knobs while we went around the circle doing 5 Carolina dry docks
ROF 5: We all did glute bridge lifts and went around the circle doing 20 flutter kicks.
ROF 6: We all did imperial walkers while we went around the circle doing 10 jumping jacks.
We ended with some stretching, COT, prayer and a nameorama. It was a repeat of a very tough workout. The group did awesome working through it and we completed it TOGETHER! #bettertogetherfiastrong