After receiving a text last night from Bambi letting me know him and his family are sick, I was honored to lead 9 men at Ambush this morning. With not much time to prepare I had to wing this one. It must have worked well after hearing the “this hurts” grunt from Brita halfway through. Having YHC being the main mumble chatter king at Ambush, this left a void that was not filled by anyone. It’s times like this we need Notebook or Argyle to step into that role. T-Claps go out to Hobby Lobby for bringing a FNG. The FNG grew up in Kazakhstan Russia and always dreamed of becoming the cosmonaut. After going through at least 10 names we settled on Sputnik. Peachy made sure we pronounced Sputnik correctly. You have to spit when you say it. …. you’re doing it right now, aren’t you? Haha
Let’s go over what we did. Hopefully I remember this correctly.
Weather: perfect
1 minute warning
Disclaimer
Prayer
COP at the Hex:
SSH x 25 IC
IW x 20 IC
TTT x 15 IC
SJ x 10 IC
Start in the center. Lunge to a bench.
Dips x 25 OYO then bear crawl to center and back
Dips x 20 OYO then broad jump to center and back
Dips x 15 OYO then burpee broad jump to center and back
Dips x 10 OYO then hold a low dip for 10 seconds
Dips x 5 OYO then hold a low dip for 5 seconds
To the loading dock
Start with 10 BBSU run to and jump up the loading dock and do 10 burpees. Repeat and drop one rep each time until you are finished
To the B-ball court (Vote was taken. Court or the hill)
Run suicides. Run to free throw line, center, other free throw and lastly other side.
Shuffle
Sprint
Bear Crawl
Indian Run back to the Hex
Flutter Kicks
20 IC then hold 6″ for 20 seconds
15 IC then hold 6″ for 15 seconds
10 IC then hold 6″ for 10 seconds
5 IC then hold 6″ for 5 seconds
Done!
Announcements:
– 10/5/17: AO Launch at Deerfield Elementary, 5:00 am.
– 10/7/17: LHS XC 5K
– 10/10/17: AO Launch at Rocky Creek Elementary, 5:15 am.
– 11/11/17: Cheech 10K: https://www.lexingtonhalf.com/pages/race-10k.php
– 12/15/17: F3/Fia Christmas Party
Prayers:
– for Bambi and his family to get well
– for the friends and family of the senseless act in Vegas