Circuits Down by the River

Circuits Down by the River

Workout Date:





Pert Plus, Saved by the Bell, Mudslide, Overdraft, Bigwheelz, Tagteam, Sitework

The Thang:

YHC arrived to see 3 PAX waiting in the balmy July morning heat. Thinking I was late because Saved by the Bell had already arrived, I hustled out of the truck to begin the workout. Once I realized I had 5 minutes to spare, we talked and waited as the other PAX rolled in.


Each exercise performed with 25 reps in cadence:

SSH, Imperial Walkers, Carolina Dry Dock, Monkey Humpers (Crowd Pleaser), Plank Jacks, TTT, LBAC foward and Backward

The Thang:

Mosey to Bonfire for circuit fun!

10 Burpees, 20 Merkins, 30 Squats, 40 Mountain Climbers, 50 LBC take a lap around riverwalk back to start. Repeat 5 times for 50 Burpees, 100 Merkins, 150 Squats, 200 Mountain Climbers and 250 LBC

Mosey back to circle

Turkish Get Up 5 each side

Unfortunately time was short for YHC and the PAX couldn’t enjoy anymore pain. Oh well, there’s always next time!

Prayer Concerns: Safe travels for PAX and families, job opportunities, and unspoken.


I am honored to have the opportunity to lead a workout, but F3 is so much more than that. The fellowship and faith we share makes getting up at 4:30 worth it. EH a PAX who has been missing for a while (we have plenty of them)because I guarantee you they will be thankful you did. Let’s work together to get those numbers up at all the AOs! Shoot someone a text, a call, or email and let them know we need them out in the gloom. Also get in touch with a fellow PAX share specific pray concerns and ┬áneeds that you may have. The awesome thing about a community like F3 is that we don’t have to do life alone.


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