• When: 2019-03-14
  • QIC: Dunphy
  • The PAX: Dunphy, Squatter, McGruber, Lumberg, Paper Jam, Po, Brita, Niles,


Brought the Banana for BlameDunphy WO

Conditions: 50s and Dry
NO FNGs
Disclaimer
Prayers

8 pax posted for a NO LEG workout with YHC. YHC had messed up his calf so still wanted to give a solid block work out for the pax of Ambush. Since P200 was around the corner, and folks were tapering this looked like a good time do this workout. Mumblechatter was on point. Good work was done with some good music. A double ASIAN tunnel of love was attempted but was a bad idea in the end.  No concussions occurred. Disclaimer.  Always enjoy my visit to Ambush.

SSH 20IC
Imperial Walker 15IC
TTT 15IC
Monkey Humpers 10IC

AMRAP Per Song

Round 1
5X Block Swing
5X Squats
5X BBSU

Round 2
5X Curls
5X Overhead Triceps
5X Shoulder Press

Round 3
5X halo
5X napalm
5X single leg deadlift

Round 4
Hydraulics 5 X
American Hammer 5X
BBSU 5X

Round 5
Block Burpees 5X
Mountain Climbers 5X
Morning Wood 5X

Tunnel of Love (Mechanics Style)

Hip Thrusters
Jane Fonda
Superman Banana

 

Prayers:
Ludwig Family
Waterbug F3 Hartsville
Lexington HS teen who got hit
Powell Family

 

Announcements:
-Thumb’s Up is candidate for LLS Man of the Year. Details to come. Follow his page on Facebook
-We need mentors! Ask YHC for details
-3/9: Lighthouse for Life 5k: Register: https://www.runhard.org/pages/race-lighthouse.php
-3/16: Lexington Race Against Hunger. Register here: https://lrah2019.org/
-3/22-23: P200
-4/8-4/19: The Gauntlet. Preblast: https://www.f3midlands.com/columbia-sc/gauntlet-2019