• When: 2019-08-20
  • QIC: Iron Mary
  • The PAX: Lumberg, Britta, Nyles, Goodman, Poe, PopOff, Guyana, Squatter, Meter, Chimichanga, El Chapo, 8-Mile, Paper Jam, and Iron Mary

Block Bombs with Bushmen

Lots of new faces at F3 Ambush this morning for YHC.  It’s been a few months since I’ve been over here and not much has changed.  These guys are tight!  Always have been.  It’s a place where strong leadership is always apparent.  YHC had a great time leading the 15 Bushmen this morning!  Here’s what went down in the gloom at Ambush.


1-Minute Warning

FNG call since YHC didn’t recognize 3-4 of the PAX.  No FNG’s present.

Weather:  A little cooler but not cool.  Still muggy.  72 degrees and damp from an early morning shower.  Misty rain still in the air.

Mosey around the parking lot and circle up in the courtyard for COP


SSH x 20 IC

IW x 15 IC

OH Clap x 10 Forward IC

OH Clap x 10 Backward IC

Merkins x 10 IC


Right Arm Up, Center, Left Arm Up

Plank Jacks x 10 IC

Mountain Climber x 10 IC

Merkins x 10 IC

Hold Plank


Mosey to the block pile, grab two bricks, and circle up under light post

Block Ladder

Merkins x 1 then OH Press x 4

Merkins x 2 then OH Press x 8

Continue to…

Merkins x 10 then OH Press x 40

Return bricks and grab 2 blocks

Line up on the street and find a partner for Block B.O.M.B.S

Block B.O.M.B.S

Partner 1 Farmer Carry blocks to light post and back while Partner 2 is doing Burpees

When Partner 1 returns with blocks swap

Complete the below as a team:

B = Burpees x 50

O = OH Press x 100

M = Merkins x 150 (Modify with Carolina Dry Docks)

B = BBSU x 200 (Modify with LBC’s)

S = Squats x 250

Return blocks then mosey to the Shovel Flag for COT & BOM



Announcements:  STS 5K on Saturday, JailBreak 5K on Saturday, #F3IronPAX starts the Tuesday after Labor Day, D2D Registration is open – Race is on February 15th, BRR coming up in 2 weeks from Friday, Christmas Party on December 14th at SRC.

Prayer Requests:  PopOff’s wife’s friend has a husband that’s missing at sea.