• When: 2017-12-16
  • QIC: Boucher
  • The PAX: Moist, Dunphy, JJ, NavyBean, Trickle, Shine

Beep,Beep,Beep,Beep Circuit

7Pax showed up for a good workout in the cool morning air.  YHC decided to do a little work like what is being done with his football players.


Disclaimer, Prayer

Mosey to the lower practice field for COP



Imperial Walker x15

Mountain Climbers x15

LBAC x15 both ways

Head over and grab a Block

Tha Thang

Get in groups of 2 or 3.   Workout will be done off of a beep circuit.  15 seconds on each exercise, 15 seconds rest till starting the next exercise.

Circuit 1

Overhead Press, Incline Merkins, Iron Cross (x4 rounds)

Circuit 2

Block Swing, Decline Merkins, American Hammer (x4 rounds)

Circuit 3

Block Burpee, Carolina Dry dock, Flutter Kick (x4 rounds)

Circuit 4

Block Curls, Over Tricep, Low Plank (x4 rounds)

Return Block

Mosey to parking lot

Line up on end parking space line.   Bear crawl to first line 5 merkins, Bear Crawl back to start 2 Burpees, Bear Crawl to second line 5 merkins, bear crawl back to start 2 burpees, rinse and repeat going an additional line out each time.




Prayer Request

Tinkle Baby

Overage grandma

Trickle Dad