• When: 2018-06-14
  • QIC: Bambi
  • The PAX: Meter, Brita, Paper Jam, Squatter, Pennyworth, Pow Pow, Bambi, Po, Lumbergh, Shine

El Trabajo

Written by Bambi,  Posted By Juice

? Ambush Warriors defied the evil fart sack, & emerged from the gloom for some good ole fashioned “Through the Tunnel,” “Side=Straddle Hoppin,” & intense “Windmill” action. I think they realized pretty quickly that there were none of these beloved exercises to be found today at The Bush……instead, below happened……it escalated quickly.

Weather: Perfect for a butt whoopin

Disclaimer & Prayer


** Think I totally forgot to Slaughter Starter everybody (dangit, my faultL) **


Mosey to hex & grab a bench

Decline Diamond Merkins (feet on bench) x10 IC (4-count, so 20 D-Derkins)

5 Burpees OYO

Decline Merkins (feet on bench) x10 IC (4-count, so 20 Derkins)

5 Burpees OYO

Decline Wide-Grip Merkins (Werkins – feet on bench) x10 IC (4-count, so 20 Werkins)

5 Burpees OYO


** E.M.O.M. (Every Minute On the Minute) with BURPEES – 5 rounds **

Do 10 burpees in 1 minute…..if you finish before 1 minute is up, whatever time you have left in that minute is your rest/recovery time

Mosey to block pile – each PAX secure 2 blocks – line up on FB field goal line & partner up

1,000 DORA – Partner1 performs exercises while Partner2 farmer carries both blocks to 50  yard line & back….then switch it up until all exercise reps are complete

200 Overhead Block/Shoulder Presses

200 Carolina Dry Docks (feet on block)

200 Squats (with block)

200 Forward/Shoulder Lateral Raises (with block)

200 Overhead Block/Shoulder Presses

Well, 45 minutes just isn’t really enough time to make all this stuff work, so I think maybe Paper Jam is going to lobby to the big dogs that we need to increase weekday workouts to I hour (thanks, Paper). So, unfortunately for the PAX (b/c I truly believe everyone was having a fantastic time), we had to cut it off during Lateral Raises & head back to drop off our blocks……we then moseyed to circle up around the Shovel Flag for MARY.

Today’s MARY consisted of…….E.M.O.M. (Every Minute On the Minute) with BURPEES – 5 rounds

We done.



  • 16 June: F3/FIA 2.0 workout at Lexington High School
  • 30 June: After boot camp at Shawshank, plan to workout with the Veterans at the Veteran’s Homeless Shelter next to Shawshank for about 30 minutes
  • 14 July: Carolina Reaper
  • 4 August: Sweet Baby O 5K, F3/FIA discount available (register through www.RunHard.com)
  • 25 August: Stomp the Swamp 5K; rucking division open this year

Prayer Requests:



Thank you for coming out this morning & allowing me to lead – I always enjoy it & look forward to doing it. Hard to believe it’s been almost 2 years since I first came out to my very first workout….man time sure does fly. We kinda touched on that this morning post-smokefest…..just that life is short, even if we each live to be 100 – it’s still not enough time. We all know we’re not promised even the next 5 minutes & that it can all end on a dime, in a moment. I just encouraged each one of us (including myself) to just try to slow this thing down sometimes, if we can (impossible, I know), and really just try to enjoy every minute we get – like it could really be our last. God gave us the gift of life by His own breath, and even created this ridiculously amazing planet for us to live/thrive on. If we could just find that “balance” (thank you, PJ)……if we could just find that fine line to walk on, where we can just let down our guard & all the responsibilities & worries of life that we all have, and just find a way to really appreciate just being able to feel the sun on our face, see a big beautiful blue sky, breathe in that precious O2……and just truly enjoy being alive – LIFE, itself. I hope we can all find our own ways to do that, b/c this thing is just too damn short not to. God bless & pray He helps us all enjoy the little things, while we still have the chance to do so!