• When: 2021-03-16
  • QIC: Quisenberry
  • The PAX: Lumburgh, PaperJam, Brita, Juice, Eggo, DOT, Popoff, Niles, Squatter, Meter, Quisenberry

Stations and Laps at Ambush

11 pax posted at Ambush and got in their daily acceleration with station work around the loop.   Here is what went down:

Conditions: Windy Drizzle – 50°, Winds ENE 8.0 mph, 92% Humidity, felt like 50°

Disclaimer / Prayer

Mozey continutally around the loop and circle up for one of the Exercises listed below.

  • SSH x 10 IC
    • Burpees x 5 OYO
  • LBAC front x 10 IC
  • OHAC x 10 IC
  • LBAC back x 10 IC
    • Burpees x 4 OYO
  • TTT x 10 IC
    • Burpees x 3 OYO
  • IW x 10 IC (Clockwise was the choice for today)
    • Burpees x 2 OYO
  • Squats x 10 IC
    • Burpees x 1 OYO

Mozey to set of benches near for the workout:

  1. Pick a bench – 10 Dips
  2. Next Dogleg on the loop – 10 Merks
  3. Next Corner of the loop – 10 Squats
  4. Down the long Stretch to the next corner of the loop – 5 Burpees
  5. Next Dogleg on the loop – 10 BBSUs

Back to the Benches – R and R until time is called

Then mozey to the side of the building and grab a spot on the wall:

  • People’s Chair – Disclaimer for slick concrete
  • Low plank
  • People’s Chair – Disclaimer for slick concrete
    • That time the Q got snippered….

Mozey to back to the SF for Mary.

  • Flutter Kicks x 10 IC – Mozey to the end of the parking row
  • Heal touches x 10 IC – Mozey back to the SF
  • Iron Crosses x 10 OMC – Mozey to the other end of the parking row
  • American Hammers x 10 IC – Mozey back to the SF
  • Boat – Canoe OMC




  • 4 total Laps for the Pax
  • Great feeling to knock out the 40 day challenge reps before 0545.
  • Several Strideliters before the workout… P200 coming!


  • ManCave #3rdF tonight
  • 3/19-20 – P200 (Teams looking for runners)
  • 4/2 – Good Friday Cross Ruck (more details to come)
  • 4/16 – Race Against Hunger (Virtual) – Converge at Stride


  • Squatter
  • Meter – Calf
  • All P200 Runners
  • Lumburgh – M and her Sister
  • NoShow – Praise for Good Report
  • Notebook – Praise for being able to post (4/20 Surgery)
  • SlimJim 

Devo: “Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.” Ecclesiastes 4:12 NIV

Reading verses 9-12, paints a picture of what F3 describes as a ShieldLock.

Just a reminder that we are living in a crazy time.  2020 was crazy, but 2021 will be even more so following right behind a year like 2020.  We need to continue to reach and keep our pax plugged in.  Through the years, other pax has thanked YHC for reaching out and pulling them along.  The response is usually something like “I need you to be strong for me later when I’m in a ditch or rut and be there to pull me out.”

Keep up the good work and don’t grow weary doing good.

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