The Men of Ambush posted up for a quality beatdown in the morning gloom. YHC mixed in a little something new on the fly and it was met with rave reviews. The group got better this morning and it was a pleasure to lead them.
Welcome
Disclaimer
Prayer
The Thang
Mosey to Hexagon
SSH IC X 20
TTT IC X 20
Imperial Walker IC X 20
Merkins IC X 15
LBAC’s IC X 20
Squats IC x 20
Mosey to loop and partner up
100 Merkins / 100 LBC’s / 100 squats as a group
Partner A reps them out while Partner B runs a big loop (rotate until 3 exercises are finished)
Recover
Partner A runs small loop while partner B lunges. (when you meet up rotate)
Partner A runs small loop while partner B bear crawls (when you meet up rotate)
Partner A runs small loop while partner B does burpee broad jumps (when you meet up rotate)
Partner A runs small loop while partner B does traveling plans (when you meet up rotate)
Mosey to brick pile
CFTG IC X 15
Side Raises IC X 15
Front Raises IC X 15
CFTG IC X 10
Side Raises IC X 10
Front Raises IC X 10
Merkins X 10 Overhead lifts X 10
Merkins x 9 Overhead lifts X 9
Merkins X 8 Overhead lifts X 8
Merkins X 7 Overhead lifts X 7
Merkins X 6 Overhead lifts X 6
Merkins X 5 Overhead lifts X 5
Mosey to wall
Peoples Chair X 1 minute X 3
1 lap around big loop
Announcements – F3\Fia Christmas Party on 12\12\17, Harry Bison Trail Race 11\18\17 Harbison State Forest
Prayer Requests:
- Pow Pow – Sheila (cousin)
- Squatter – MIL coming home from hospital
- Brita – Grandmother
- Kenwood – Deer Diary (PAX from TP – low platelet count in hospital)
- Juice – Mom has surgery next Wed.
- Juice – Also Stepdad recovering from back surgery