Don’t Let the Circuits Break You!

13 of F3 Afton’s PAX joined YHC in the gloom of Dorton Park at 0530 on 6-8-22 to see what YHC had in store. Temperature felt great, but the humidity was fierce… sweating was certainly no issues from the disclaimer on!

At 0531, after a brief halt from our FiA friends about partnering for an upcoming extinction race event at Dorton, YHC gave the disclaimer and around the Dorton lot we went. After 2 laps, we circled up for a brief warm-up.

Finished the warm-up with a couple stretching maneuvers, and instructed the PAX to grab a block and mosey across the street… where a yard sign was affixed in the ground with circuit instructions.  YHC really wanted the group to stay as close together as a group as possible this morning, so here’s how the beatdown went down:

Using the 4-Time app on the trusty iPhone, YHC set-up 10, 1-minute intervals and with brief instruction for each circuit listed below, 3, 2, 1 … START… PAX began performing these exercises:

  • Circuit #1 (10 minutes)
    • Jump Squats – 1 min
    • Merkins – 1 min
    • Lunges – 1 min
    • High Plank – 1 min
    • REST (or jog in place) – 1 min
    • REPEATO
      • After 2nd Round, take ONE building lap instead of resting
  • Circuit #2 (with Block) (10 minutes)
    • Squat with Curls – 1 min
    • Skull Crushers – 1 min
    • Swings (through legs) – 1 min
    • Side Plank – 1 min (30 sec each side)
    • REST (or jog in place) – 1 min
    • REPEATO
      • After 2nd Round, take ONE building lap instead of resting
  • Circuit #3 (with Block) (10 minutes)
    • Deadlifts – 1 min
    • Push Press (lying down) – 1 min
    • RBC’s (holding block w/ straight arms) – 1 min
    • Supermans – 1 min
    • REST (or jog in place) – 1 min
    • REPEATO

With just a few minutes remaining in the beatdown, we returned the blocks and mosey’d over to the shelter for one Mary exercise (box cutters) before those famous words were uttered… “RECOVER, RECOVER”!

COT:

  • Announcements –
    • 6/21 Summer Shootout, Crossover with our Dawghouse brethren.  Questions, ask @Spaz
    • 6/25 Can-Can Beatdown
    • Friday 6/17 – Celebration of Life for Amway.  See info below…
    • May be an image of text that says 'Celebration of Life for DAMON HUDGENS Friday, June 17 7:30pm Connect Christian Church 3101 Davidson Hwy. Concord. NC Doors open at 7:00pm Coffee and dessert served We welcome you to share your favorite memory with Damon during the service'
  • Prayer Requests
    • @Geppetto’s Son – getting married this week.  Blessings on their marriage!
    • @Hop_Hunter’s FIL – for guidance and direction medically.
    • @Opie’s Friend – battling cancer.  Going through experimental options as we speak.
    • @Slash’s Family Member

Always an honor to lead, men!

Thanks, @Bravo