• When: 
  • QIC: 
  • The PAX: 

Ambushed by Bear Hauls

What a great morning for Bear Hauls! The PAX at Ambush seemed to thoroughly enjoy this fresh new exercise; enough so that they did it for 3 rounds! YHC gave Brita permission to copy it for his next Q, but only if he refers to them by their proper name, Bear Hauls.

Conditions: Clear, and beautiful around 60 degrees


The Thang —

Warm-up lap around the lot, circle up

SSH x20 IC
TTT x15 IC
WM x10 IC
Merkins x10 IC
IW x15 IC
MTC x20 IC

Count off in pairs, partner up

Head to block pile, all PAX grab a block, then head to speed bump

1’s farmer’s carry both blocks to cones, turn around, then come back; 2’s AMRAP LBC’s until 1’s return. Flapjack and continue until 400 LBC’s are performed as a team

Bear Haul Break. With partner, Bear Haul (in the grass/dirt) to cones, swap sides to even out arm-wear, then return

1’s sprint to speed bump, mosey back; 2’s tricep extensions w/ blocks AMRAP; 200 as a team

Bear Haul Break.
Block Side Crunches x25 ea. side

1’s hold blocks overhead, walk to cones; 2’s curls for girls AMRAP; 400 as a team

Bear Haul Break.
Block Side Crunches x25 ea. side
Man-makers x5 OYO

Announcements —
Go Leo Go 5k – Volunteer and Speed for Need Opportunities, message Thumbs Up for more information and to HC. Pre-blast
I need 3 more runners for an F3 Ultra Team for P200. Message YHC
Cheech 10K, sign up here

Prayer Requests –
Lumberg’s co-workers 2.0; Grace – as she returns home from treatment