Ambush Back Blast 12.06.18–

One Minute Warning:

Disclaimer:

Prayer:

The weather: 26 degrees and clear

It was a cold morning for YHC’s 1^st Q at Ambush, but still, 9 motivated pax came ready to hold each other accountable and give great effort. Great work, men!

See you guys in 2021😉

Mosey 1 warm up lap around parking lot

Side Straddle Hop X 20 IC

 

Suicide-Ladder:

Run to 1^st light pole (20yds) and back, then 2^nd light pole (40 yds) and back

Mountain Climbers IC X 15

 

Run to 1^st light pole (20yds) and back, then 2^nd light pole (40 yds) and back

Mountain Climbers IC X 15

Merkins IC X 10

 

Run to 1^st light pole (20yds) and back, then 2^nd light pole (40 yds) and back

Mountain Climbers IC X 15

Merkins IC X 10

Plank Jacks X15 IC

 

Run to 1^st light pole (20yds) and back, then 2^nd light pole (40 yds) and back

Mountain Climbers IC X 15

Merkins IC X 10

Plank Jacks X 10

Carolina Dry Docks 10 OYO

 

Run to 1^st light pole (20yds) and back, then 2^nd light pole (40 yds) and back

Mountain Climbers IC X 15

Merkins IC X 10

Plank Jacks X 10

Carolina Dry Docks 10 OYO

Burpees X 10 OYO

 1^st Circuit

• P1: Lunges to Island and back
• P2 is doing LBC’s, (AMRAP) until P1 gets back.
• Flap Jack

 2^nd Circuit.

• P1: Bear crawl-Merkins (3 bear crawl steps then 1 Merkin) to the marker and jog back.
• P2 is doing Air squats (AMRAP) until P1 gets back.
• Flap Jack

 3^rd Circuit

• P1: Lunges to block marker and back
• P2 is doing American hammers (AMRAP) until P1 gets back.
• Flap Jack

 4^th Circuit

• P1: Side Plank Walk-Merkins (3 Plank steps then 1 Merkin) to the block marker (20 yds) and back.
• P2 is doing Air squats (AMRAP) until P1 gets back.
• Flap Jack

 5^th Circuit

• P1: Lunges to Island and back
• P2 is doing peter parkers (AMRAP) until P1 gets back.
• Flap Jack

 6th Circuit

• P1: Broad Jump Burpees to the block marker and back.
• P2 is doing Monkey Humpers (AMRAP) until P1 gets back.
• Flap Jack

 Mosey around parking lot to court yard benches

Dips IC X15

Step-ups X 20 OYO (10 each leg)

Dips IC X 15

Incline Merkins X15 OYO

Mary:

Flutter Kicks IC X 20

BBSU 25 OYO

Criss Cross Mt Climbers X 15IC

Hold Plank 1 Min

Burpees 10 OYO

RECOVER!

Announcements:

• Scotch on Tues and Ranger on Thur, next week.
• Shines party
• Remember to vote for Pax Awards.
• Christmas party on Dec 14^th.
• Urban Legend BC ITG
• PJ has the Q at Stride.

Prayer Request:

• Brick’s Friend Johnathan going through Cancer Treatment.
• Juice’s FIL and family