Q: Paterno ,
PAX: Beethoven, Paterno, Luau (228/200), Commander
FNGs: None
COUNT: 4
CONDITIONS: 68°F and Clear
WARMUP:
1. Stone Cold Arm Circles (Forward & Backward – 10x each way IC)
2. Undertaker Good Mornings (10x IC)
3. John Cena Side-Straddle Hops (“You Can’t See Me” Jacks) (10x IC)
4. Randy Savage Arm Swings (10 up/down + cross-body IC)
5. The Rock Torso Twists (10 each side IC)
THE THANG:
Theme: “WWE SmackDown at the Ring of Fire”
Format: 7 Rounds, each featuring themed exercises for a different WWE Legend, alternating between the Ring of Fire and the Turf Area.
Round 1 – John Cena’s “Never Give Up” Challenge
Location: Ring of Fire + 2-Sided Stairway
1. “You Can’t See Me Merkins” (10x)
Incline merkin on edge of Ring of Fire, then throw in a “You Can’t See Me” wave with one hand while in full plank position. Repeat merkins and alternate wave hand each rep.
2. “Five-Knuckle Shuffle Step-Ups” (10x each leg)
Step up on the edge of the Ring of Fire, drive through your heel, and do the John Cena shoulder shimmy at the top.
3. “Chain Gang Tricep Dips” (10x)
Use the edge of the Ring of Fire. Lower until elbows hit 90°, then press up.
4. “Never Give Up Stair Sprints” (3 rounds)
Run up one stairway, cross over the top, and descend the opposite side.
Round 2 – Hulk Hogan’s Power Mania
Location: Turf area (coupon work zone)
1. “24-Inch Python Presses” (10x OYO)
Start with coupon at thighs, curl to shoulders, then press overhead.
2. “Hulkster Merkins” (10x OYO)
Regular merkin, but add a plank jack on each push-up.
3. “Tag Team Rows” (10x OYO)
Hinge at hips, flat back, pull coupon to chest. Squeeze shoulder blades together.
4. “Bear Brawl” (Bear Crawl – 10 yds out & back)
Hands and feet on turf, knees low, bear crawl forward and back.
Round 3 – The Rock’s Iron Paradise
Location: Ring of Fire
1. “People’s Step-Ups” (10x each leg using stage edge)
Step up on edge of Ring of Fire, drive through heel, stand tall, then step back down. Alternate legs each rep.
2. “Rock Bottom Squats” (10x)
Deep squat, drive upward while slamming fists down like The Rock’s finisher.
3. “Smell What the Rock is Lunge-Walkin’” (In a circle around Ring of Fire)
Controlled lunges, long steps, upright posture.
4. “Hollywood Plank Hold” (30 sec)
Standard plank — tight core, flat back, chin tucked.
Round 4 – Stone Cold’s Brawl for It All
Location: Turf area
1. “Texas Rattlesnake Sprint” (sprint loop on turf perimeter)
Hard effort, then recover on the jog back.
2. “Stunner Presses” (10x)
Start with coupon at thighs, raise to shoulder height, then drive overhead.
3. “Can Smash Burpees” (5x)
Regular burpee, but finish with an overhead “can smash” jump.
4. “Broken Skull Crushers” (10x)
Lift coupon overhead with arms fully extended. Slowly lower the coupon behind your head by bending elbows.
Round 5 – The Undertaker’s Resurrection Circuit
Location: Ring of Fire
1. “Dead Man Sit-Ups” (10x IC)
Lie flat on back, arms crossed over your chest, then rise straight up like the Undertaker coming back to life. Slow and controlled — no jerking.
2. “Tombstone Flutter Kicks” (10x IC)
Lie back, hands under hips, and alternate kicking legs 6–12 inches off the turf. Keep your core tight — no rest for the fallen.
3. “Graveyard Lunges” (10 each leg)
Step off the edge with one leg, control the descent, then drive back up. Alternate legs each rep.
4. “Last Ride Jump Squats” (10x IC)
Start in a deep squat, then explode straight up with power, landing softly.
Round 6 – Rey Mysterio’s 619 Finisher
Location: Turf area
Structure: Perform exercises in a 6–1–9 rep pattern (in honor of the “619”)
1. “West Coast Merkins” (6x)
Standard push-ups — tight core, straight line from head to heels. Explosive and quick, like Rey bouncing off the ropes.
2. “619 Burpee Drop” (1x)
Full burpee: drop chest to ground, pop up fast, and jump like Rey launching through the ropes.
3. “Lucha Libre Squats” (9x)
Bodyweight squats, fast and controlled. Keep chest high and weight in heels.
4. “Ring Rope Sprint” (Down to splash pad wall and back)
Run full speed to wall, pivot cleanly, and return. Mimic the quick rebounds Rey uses to set up his signature move.
Round 7 – Tag Team Showdown
Location: Turf area
1. “Tag-Team Wheelbarrows” (10 yd)
Classic wheelbarrow walk. Partner holds ankles, switch roles each direction.
MARY:
1. “Randy Orton Viper Twists” (American hammers 10x IC)
2. “Big Boy Sit-ups + Gas Pumpers” (10x IC)
3. “Crunches + Toe Touches” (10x IC)
ANNOUNCEMENTS:
None
COT:
Reminded PAX of leadership focused mission of F3 and Principle #4 of peer-leadership and encouraged PAX to consider stepping up to Q a Beatdown. Prayers for PAX injured during hike, Commander’s mother-in-law hip and job situations for him and his M.
