14 Pax post to Ambush for a post Memorial Day (Murph for some) workout. Great work by the pax with a FNG today and one returning from last week! Keep the HC machine working! Welcome Po, the Jujitsu Master.
Weather 72 Degrees and 150% Humidity
The Thang:
Mosey to the Hex
SSH x 20 IC
TTT x 20 IC
IW x 20 IC
Merkins x 10 IC
squats x 10 IC
Merkins x 9 IC
LBC x 9 IC
Merkins x 8 IC
Squats
Merkins x 7 IC
LBC x 7 IC
Merkins x 6 IC
Squats x 6 IC
Merkins x 5 IC
LBC x 5 IC
Merkins x 4 IC
Squats x 4 IC
Merkins x 3 IC
LBCx 3 Ic
Merkins x 2 IC
Squats x 2 IC
Merkins x 1 IC
LBC x 1 IC
4 Corners:
Lunge – 20 squats, Bear Crawl – 20 squats, Lunge – 20 Squats, Bear Crawl – 20 Squats
Lunge – 20 merkins, Bear Crawl – 20 merkins, Lunge – 20 merkins, Bear Crawl – 20 merkins
Mosey to the loop Road
Pain Train:
Run to 1st light – 10 Squats, return to start 5 Burpies
Run to 1st light – 10 squats, run to 2nd light 10 merkins, return to 1st light – 10 squats, return to the start 5 Burpies
Continue to add a light each round, alternating squats and merkins out and back with 5 burpies at the start each round
complete 5 rounds
Mosey to the grass for Mary:
LBC x 20 IC
Flutters x 40 IC
Boat Canoe x 20
Merkins x 10 IC
Mosey to the Flag
COT
BOM
Announcements: June 16th F3 FiA Family workout, followed by Ambush cookout at The Compound. Long Run from White Knoll Saturday, see Paper Jam.
Paryers: Student’s graduations and summer
Devo: Service should be a part of everyone’s live and faith. Take a look at where and how you are serving. Are you serving? Can/Should you be doing more?