• When: 2019-04-04
  • QIC: Kenwood
  • The PAX: Peachy, Paper Jam, Niles, Britta, Squatter, MacGruber, Pop Off, Lumbergh, Juice, Kenwood.

Did you say sixty or sixteen? Ninety or nineteen? Aww heck, I’m not counting anyway.

The guys at Ambush know how to have a good time.  They might not be able to count above 40, but they know how to have a good time.  The mumblechatter is always entertaining and you know what you are getting into when you arrive.  Seriously, they always put in hard work and have a dedicated group of guys there – both for stridelite and bootcamp.  Today we had 10 PAX show – six for SL and nine for BC since Juice bailed after getting a run in (something about going turkey hunting).

The weather was really nice today.  Enjoy it while it lasts.

1 minute warning, circle up, no FNGs, disclaimer, prayer

Jog to the crosswalk area doing butt kicks and high knees along the way.  Circle up for some warm-up exercises:

  • 15x SSHs IC
  • 15x Hillbillies IC
  • 15x Air Squats IC
  • 15x TTTs IC

After the warmup grab a block and head back across the road.   There we turned on some tunes (WOMG-FM) and intertwined block work (OYO) with mary (mostly IC but some OYO):

  • First block exercise is 10x Block Jump Burpees
  • Mary time…  15x Flutter Kicks & 15x LBCs
  • Next block exercise is 20x Block Thrusters
  • Mary time…  15Monkey Crunches & 15x Reverse Crunches
  • Next block exercise is 30x Block Bear Hug Squats
  • Mary time…  15Freddy Mercurys & 15x Gas Pumps
  • Next block exercise is 40x Block CFTGs
  • Mary time…  15Windshield Wipers & 15x LBFCs 
  • Next block exercise is 50x Block Toilet Squats
  • Mary time…  15Boxcutters & 16x Outlaws
  • Next block exercise is 60x Block Overhead Presses
  • Mary time…  15American Hammers & 15x Rosalitas
  • Next block exercise is 70x Block Bent Over Rows
  • Mary time…  15Hello Dollys & 15x Rosalita Whips
  • Next block exercise is 80x Block Bench Presses
  • Mary time…  16x E2K & 15x Bay City Scissors
  • Next block exercise is 90x Block Sumo Squats
  • Mary time…  10x Boat Canoes & 10x V-Ups
  • Last block exercise is 100 yards Overhead Block Carry to the block pile

After the blocks were returned we headed back to the shovel flag. for the…


  • next Tuesday 4/9 – new Ambush AOQ – CAT will be converging
  • Thumb’s Up is candidate for LLS Man of the Year. Give him a dollar.
  • 4/6: LLS Fundraiser Breakfast at Salsaritas. 7am-10am
  • 4/8-4/19: The Gauntlet. Preblast: https://www.f3midlands.com/columbia-sc/gauntlet-2019
  • 9/7-9/8: BRR


  • Britta – school friend’s daughter Lila Lake getting a liver transfer today


  • We think Peachy is 30-something.  No one knows for sure – even Peachy.
  • Toilet seat block squats and muscle memory can be a bad combination.