The men of Ambush enjoyed Beatdown 1 of 2. YHC looks forward to bringing the pain train back to town on Thursday. Less cardio was promised so there will be more cardio.
Welcome
Disclaimer
BOM
Prayer
The Thang:
SSH IC X 20
Merkins IC X 20
Squats IC X 20
TTT IC X 20
Imperial Walkers IC X 20
Incline Merkins IC X 20
Partner Up:
Mini – Loop / 50 merkins, 50 BBSU, 50 Squats
Partner A Runs while partner B AMRAPS (cumulative count) rotate each lap
Mosey to black top
Sprints X 4
High Knees X 2
Butt Kickers X 2
Shuffle X 2
Karaoke X 2
Mosey to Squatter’s Hill
2 minutes of Hill Sprints X 3 reps
People’s Chair X 1 minute X 2 reps
Mosey back to blacktop
Merkin Bomb X 5 X 4 X 3 X 2 X 1
Mosey to flag
5 minutes of Mary
Announcements:
Gauntlet (Ambush will host The Grinder)
Prayer Requests
Brita – Family and Friends of Officer Holman
Pennyworth – New Sunday School Class at Church
Prayer
See you Thursday – Peachy