• When: 2019-08-10
  • QIC: Ken Doll
  • The PAX: Smalls, Hemingway, Ken Doll

8-Minute Circuits

Always fun to turn it up a notch with the Cryptonite boys. Here’s the damage:

Conditions: 70 degrees, humid

The Thang:


Warm-up mosey
Dynamic Stretches

Outdoor Gym Circuit
Pull Ups x 10
Step Up Burpees x 10
Tire Flips x 5
R&R for 8 min

Outdoor Gym Circuit #2
Rows x 20
Box Jumps x 15
Tricep Dips x 10
R&R for 8 min

Broad Jump Circuit
Broad Jump – 1 merkin
2 broad jumps – 2 merkins
3 broad jumps – 3 merkins
Yada, yada, yada for approx 30 yds
Run back
R&R for 8 min

Block Circuit
Curls x 20
Squats x 20
Press x 20
Run 50 yds and back
R&R for 8 min

Band Field Hill Circuit
Run up – Oblique Crunches x 20 (10 left & 10 right)
Run down – Mt Climbers x 20 (2-ct)
R&R for 8 min

Battle Ropes Circuit
Alternating waves x 20
Double arm waves x 20
Clapping x 20
R&R for 4 min (all the time we had)

Back to the virtual flag


-SAFE Lexington hosting community event Sunday from 5-6 at Mt Horeb
-Need mentors. Only takes 30 min of your week. Ask YHC for details
-IronPax Challenge. Cryptonite will host every Saturday. Details and registration: https://f3greenwood.com/2019/07/27/iron-pax-2019/
-8/24: Stomp the Swamp. Inquire about a discount code. https://strictlyrunning.com/images/19_StompTheSwamp.pdf
-9/6-9/7: Blue Ridge Relay
-3/27-3/28: Palmetto 200