My run through the west side AO’s continued today with the circuit beep test at Ambush. This was the last in my run of AO’s to give this workout a try. I like because it pushes you to keep going but you can also go at your own pace. Great crew out there today.
Conditions: 75 degrees and 95% humidity.
The thang:
Disclaimer and mosey to the block pile. Everyone grabs a block and goes to the back of the school and sets down the blocks by the corner of the breezeway and courtyard.
COP
SSH IC x 15
Through the tunnel IC x 15
LBAC IC x 10 forwards and backwards
Workout
Circuit workout where you have an exercise with a certain amount of reps that need to be completed in a certain time period. If you cannot complete the reps in the time period then you move on to the next exercise.
Exercise #1 – Block swings (25 reps in 45 seconds)
Exercise #2 – Merkins (25 reps in 45 seconds)
Exercise #3 – Prisoner jump squats (25 reps in 45 seconds)
Exercise #4 – Curls for the Girls (25 reps in 45 seconds)
Exercise #5 – Big Boy Situps (25 reps in 45 seconds)
If you complete exercise 5, then you rotate back to exercise 1 and start the rotation again. Reduce the reps by 2 on the 2nd cycle. Workout lasts for 36 minutes.
Grab your block and carry it with you back to the block pile.
Mosey back to the flag
Count-o-rama
Name-o-rama
COT
Announcements:
BRR September 7- 8
Stomp the Swamp – August 25
Prayers:
Drisocket’s son broke his arm
McGruber’s daughter broke her collarbone
Paper Jam’s grandmother broke her coccyx
Moleskin:
Thanks for all the Pax of Ambush for their effort. It is always good to meet guys from other AO’s. Great effort again by everyone.