Short Circuit

AO: The Firehouse

When: 06/05/2018

QIC: Reuben

PAX (): Beans, Dash, Fudd, Skynyrd, Reuben

Behold the gloom and all its glory awaited this band of 5 PAX this am.  YHC had to be quick on the fly as it was unsure who would provide today’s pain.  With a spring in his step and a sprightly smile this YHC whipped up a quick beatdown for everyone to enjoy.  Let’s mosey!!!!

Mosey around the parking lot back to the upper soccer field for Warm-o-Rama:

  • SSH
  • Windmill
  • Phelps
  • Moroccan Nightclubs
  • Sun gods

Thang #1

Continuing our warm-up, we did a quick Death Star routine.  4 corners of excercises  at 10 reps each- Lt. Dans, Crunchy Frogs, merkins, V-ups. Pay toll at midfield w/ 5 Burpees after finishing each corner.

ATM’s- 15 alt shoulder taps/15 merkins(1,2,3 count, up on 4/15 regular.  Hold plank in between sets.

Thang 2

Head over to the truck to retrieve the girlfriends and back to the picnic pavilion for some Circuit training.  3 circuits of excercises with no     rest between sets. After each circuit we added  10 count, just to be nice.

Circuit 1

  • Squat press w/ girlfriends x 15 OYO
  • Knee-ups(same as step up-just raising your knee- using bench) x 15 OYO each leg. Total of 30.
  • Merkins x15
  • V-ups x15

Circuit 2:

Same excercises, but w/ 20 reps each excercise.  20 reps each leg for knee-ups for a total of 40.  Add Burpees w/ your girlfriend x 10. Ouch!

Circuit 3:

Same routine and reps, but add Hammers x 20  to the mix.

After a quick recovery, we grabbed our girlfriends for a little yoke walk/ruck around the parking lot stopping along the curb for 10 reps of dips w/ girlfriends, and a grand finale of derkins with girlfriends.

Mary consisted of some hamstring stretching with both legs and LBC’s. Fin


We lifted up Dash and his business and prayed for Reuben’s friend dealing with cancer.

Prayers that God gives us the ability to reach other men in need of community.




Leave a Comment