YHC brought a Non-Running workout to the PAX at Ambush, here’s what went down from the Electronic Winkie.
Mosey to Ambush Alley
SSH x15
LBAC F&R while walking between light poles
Squat x15
Imperial Walkers to the next light pole
Merkins x15
Lunge to next light pole
Burpee’s x10
PU Block
Back to the light pole I think we get the drift with the light poles. Activity at each pole with Fun in-between.
OH Press x15
OH carry
Flutter Kicks x15
Gorilla walk
Tri Ext x20
Lunge
KB swing x15
OH Carry
Curl4Gurl x15
OH Carry
Merkins x15
OH Carry
Burpee’s x10
Speed walk to save time
OH press x15
Shoulder carry to plot
Squat x15
To the loading dock
AMRAP
Block to dock x10
Iron Cross x15
Start heading back
BBSU x15
OH Carry
OH Press x15
Speed up skip a few poles
Mountain Climber x20
OH Carry
Merkins x15
OH Carry
OH Press x15 to wrap it up
Return blocks and slowsy to the flag
Good mumble chatter from the PAX today. We clarified which light poles were “lit” and on the alley. Centralized around Paper Jams healthy visits to the John(seems to be a regular topic at Ambush). Also our brother from Carpex had his never ending supply list of needs: Band-Aids(cut)/Sewing Kit(ripped)/Ice(swole) Couldn’t note them all.
Prayer Requests:
New AO’s Launch
Las Vegas
Country
Announcements:
10/10 – New AO @ Rocky Creek Elem Launch
10/14- Dam Tri, Run for the Pink
10/21- Capital Ruck 10/28
11/11 – Cheech 10k