Circuit Training

7 men joined D2 for a morning of circuit training and AC/DC

Order of Events

  1. Disclosure
  2. Short mosey with a break halfway to perform arm circles and squats
  3. Arrive at the living room where D2 had setup an 8 station circuit
  4. Do the Work
  5. Circle of Trust

The workout – 8 Exercises

  1. Box Jumps or Step-Ups
  2. Over the Rainbow 20lb Ball Slams
  3. 40lb Sandbag Deadlifts and Bent over Rows
  4. 35lb Ball Slams
  5. Resistance Bands – Front and Lateral Shoulder Raises
  6. Resistance Bands – CURLS FOR THE GIRLS
  7. Ruck High Pulls
  8. 40lb Sandbag Thrusters
  9. Rest 2 minutes then repeat

The first 3 rounds were completed at a :40/:20 interval. Work 40 seconds, Rest 20 seconds.

The final 2 rounds were completed at a :55/:05 interval and the 2 minute rest was removed between rounds. This sucked for 16 straight minutes.

In total the men this morning completed 5 TOUGH rounds of work and are now STRONGER!

ANNOUNCEMENTS

  1. March 5th – 7th weekend is the 4 x 4 x 48 David Goggins Challenge. Talk to D2 or Yogi if you want to be a part of this weekend of pain.
  2. March 12th – 14th weekend there are GoRuck events taking place in Savannah. Again talk to D2 if you want more info.
  3. Saturday March 20th is F3 St. Simons 5 Year Anniversary and there will be a CSAUP event (completely stupid and utterly pointless). It starts at 7am and will conclude around 11:30am at Mellow Mushroom. Talk to Greg Walbridge for more details.

Patrick ‘D2’ Jeter

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