Bench circuits at the Frontier

Posted on Posted in Backblasts
  • When: 06/26/2023
  • QIC: Saigon Sam
  • The PAX: Magnum

YHC thought he would be OYO but at the last minute he was joined by Magnum who was eager to get back in the mix after a couple weeks of traveling.


  • SSH 15X
  • Reacher 10X IC
  • Arm circles forward and back 10X
  • Peter Parker L, R
  • Mountain Climbers 10X
  • Mosey lap around park stopping for toy soldier, heel walk, open and close the gate.

The Thang

Circuit 1 do 3 sets

  • Feet elevated merkins 10X
  • Step ups 10X each leg
  • Sit-ups 10X
  • 200 meter run

Circuit 2 do 3 sets

  • Dips 20
  • Bulgarian split squats 10 each leg
  • Flutter kicks 10 IC
  • 200 meter run

Circuit 3 do 3 sets

  • Hand releases merkins 15
  • Wall sit while doing OH press 10XIC
  • American Hammers 10XIC
  • 200 meter run

Finished with 7’s with Merkins and Squats


Discussed the weekly Qpoint – Correction. ”A coach is someone who can give correction without causing resentment.” John Wooden

Announcements July 4th convergence

Prayers for guidance this week to correct others with love when needed and be open to receiving correction.

Leave a Reply