January 13th, 2016 By Dutch

8 of F3’s finest posted this morning for a little Brick Circuit Beatdown. YHC had thought it would be good to utilize some painful circuit workout options from his M’s and 2.0’s beatdowns, but incorporate some brick work in the mix as well. It was more brutal than it looked on paper and hopefully did not disappoint the PAX. Of course I had to incorporate a few Jillians in the mix to make good on my commitment to introduce a new exercise each time I Q it up this year.

Warmorama: SSH, Hula Hoops, Knee Circles, Merkins, Peter Parkers

Grab some bricks – 2 per pax then off for some circuits – which include: Cardio, Strength, Abs – 30 seconds each ( or thereabouts) with no rest in between… hit it hard! – most exercises using the bricks!

Circuit 1: Cardio: SSH/Jump Rope (w/ Bricks)- Repeato

Strength: Squat Press/ Low Slow Merkins – repeato

ABS: Slow LBC/ Slow- Reverse Crunch – Repeato

Off to the columns for : Leg Lift peoples chair – 100 leg lifts, then 1 legged PC w/ Air press

Circuit 2 Cardio: High Knees/ Squat Punch -Repeato

Strength: Dumbbell Rows/ Static Lunge- repeato

ABS: Pretzel Crunch/Stick then WWII – Repeato

Time for MARY

Freddy Mercury , Circle Merk

COT

BOM

The Circuit Moleskin-

Great to Q it up w/ such a fine group this morning. We hit it hard with very little rest between. Good work men and always enjoy pushing the limits of my body. Glad I had you all to push me. It looked easier on Paper!

enJOY the day- Blessed to be a Blessing.

 

 

 

 

 

 

The Precinct, Tradition

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