• When: 2019-08-01
  • QIC: Funnel Cake
  • The PAX: Money Penny, Fire Daddy, Bud, Flipper (R), Toothpick, Funnel Cake


Circuit Fun

The Thang: 6 pax took on a fun circuit workout. Conditions were 72 degrees with 91% humidity (Money Penny Verified)

Here’s what went down at The Roost today

Warm up:

1 lap around the track
SSH x 15
3 Burpees
TTT x 15
3 Burpees
Imperial Walkers x 15
3 Burpees
Squats x 15
3 Burpees

Guatanamo (a crowd pleaser)

Ring of Fire w/ merkins

Mosey to side of school for the fun stuff:

Run to light pole (50 yards)
Merkins x 15
Run back
3 Burpees
Run to light pole
Wide Arm Merkins x 15
Run back
3 Burpees
Run to light pole
Diamond Merkins x 15
Run back
3 Burpees
Run to light pole
Hand Release Merkins x 15
Run back
3 Burpees

Rinse & Repeat with:

Set 2: BBSU, Flutter Kicks, Iron Cross, LBC’s x 20
Set 3: Squats, Lunges, Monkey Humpers, Jump Squats x 20
Set 4: 25 yard run but 5 Burpees in between & BBSU, Flutter Kicks, Iron Cross, LBC’s x 20

Mosey back to Shovel Flag for Mary – Russian Twist, Big Boy Crunches, Freddie Mercury’s & 6 inches

Overall, 2.5ish miles covered

BOM