Circuit Training @ Beast Ridge

QIC:  Coldplay

Date: 06/15/2020

PAX: WreckedEm, Slim Shady, Snow Patrol, Toe Jelly, Swingset, Lockjaw, Fastlane, Early Bird, Best in Show, Mayhem, Doodles, Purple Rain, Ramrod, Rollback

AO: Beast Ridge


Mid-Sixties, low humidity, couldn’t ask for better beatdown weather


A mixture of SSH, Arm circles, reverse arm circles, seal claps, moroccan nightclub, Chinooks, hallelujahs, and capped it off with a single burpee (out of spite).

The Thang

The PAX took the long route to the soccer field and prepared for some circuit training. The workout consisted of 30 seconds of exercise followed by a 10 second rest in between each exercise.


  • Merkins
  • Flutter Kicks
  • Air Squats
  • Dive Bombers
  • Freddie Mercury
  • Lunges
  • Shoulder Touches
  • Windwills
  • Reverse Lunge
  • High Plank
  • Little Baby Crunches
  • Smurf Jacks

The PAX ran a lap and then completed a round of “Bring Sally up, Bring Sally Down”. Followed by…


  • Merkins
  • Mountain Climbers
  • High Knees
  • Shoulder Touches
  • Imperial Walkers
  • Air Squats
  • Hold High Plank
  • Diver Bombers
  • American Hammer
  • Hold Al Gore
  • Hold Low Plank
  • 100s

The Pax ran another lap. Then conducted 6 minutes of Mary, Pax led.


QIC mentioned that consistent attendance is key to the F3 growth we are enjoying. Come back, come often, reach out to a PAX you haven’t seen in a while.


Purple rain is unstoppable and ended our workout by suggesting 10 burpees. The PAX begrudgingly complied.


Please consider participating in the 3rd F with Cubbys BBQ on Tuesdays, Convergence on July 4th at the Battlefield

Recent Backblasts