When YHC signed up for the Q, being the first bootcamp after P200 wasn’t on my mind. With that in mind, YHC still wanted to bring a good workout while also being able to stretch out the legs. Did some good upper body work today and then some leg work to stretch them out. YHC decided to bring some bear crawls to Ambush since YHC really doesn’t like this exercise but people say there good for you. So here’s what we did…
Conditions:
One minute warning/Disclaimer/FNG/Prayer
Mosey to the Octagon:
25 SSH IC
5 Burpees OYO
20 Squats IC
5 Burpees OYO
15 Box Jumps
5 Burpees OYO
*** Here comes a car and Pow Pow to join us in the Gloom…good to see this guy join us.
10 LBCs IC
Mosey to the brick pile and grab the big bricks and do not let go until they are returned.
Bear crawl with bricks to 20-yard line, complete 20 merkin rows, backwards bear crawl back, and complete 20 merkin rows – hold plank until all finished
Bear Crawl with bricks to 30-yard line, 20 shoulder presses, backwards bear crawl back, and complete 20 shoulder presses – hold plank until all finished
Lunge Walk with bricks to 40-yard line, 20 chest presses, Lunge Walk back, and complete 20 chest presses – hold plank until all finished
Sprint with bricks to 50-yard line, 20 curls, sprint back, and complete 20 curls – hold plank until all finished
Next Round:
Bear crawl with bricks to 20-yard line, complete 20 merkin rows, backwards bear crawl back, and complete 20 merkin rows – hold plank until all finished
Bear Crawl with bricks to 30-yard line, 30 shoulder presses, backwards bear crawl back, and complete 30 shoulder presses – hold plank until all finished
Lunge Walk with bricks to 40-yard line, 40 chest presses, Lunge Walk back, and complete 40 chest presses – hold plank until all finished
Sprint with bricks to 50-yard line, 50 curls, sprint back, and complete 50 curls – hold plank until all finished
Next up:
Line up on the goal line. Sprint to the 20. 5 Squats. Sprint Back to the Goal line. 5 Squats, Sprint to the 30. 5 Squats. Sprint back to the Goal Line. 5 Squats. Sprint to the 40, 5 Squats, Sprint back to the Goal Line. 5 Squats. Sprint to the 50, 5 Squats, Sprint back to the Goal Line. 5 Squats.
Recover and return bricks and mosey to Shovel Flag.
COT/BOM/Prayer
Message from the NANTAN RANGER:
Now that the P200 is behind us it is time to put some focus on home base. We need to make the effort to reach out to the missing pax and to get the pax focused on EHing those FNGs. We know they are out there. There is and inexhaustible supply of sad clowns out there. Lets make an effort in the month of April to talk to your PAX about EHing and reconnecting with lost PAX.
Announcements:
- Ambush Grinder on Thursday (look out for the new playlist)
- Cross Ruck on Good Friday
- Mud Run
- Couch to 5K at Bounty on Monday’s
- 3/31 – 3-yr anniversary at The Mission AO downtown Columbia (8:30am – time for a Double Down)
- 4/21 – Shawshank short convergence workout, then a 30 minute workout with the guys from the homeless shelter/transitions mission – Check with Cheers with any questions
- F3 5k for LLS, Mac
- BRR training begins
Prayers:
- Pow Pow cousin Sheila & staff engineer’s cousin with heart issues
- Continued prayers for Villa
- Meter’s son for respiratory issues