Once YHC had returned back to the gloom from freshman year at USC, Paper Jam had asked if YHC would be interested in Qing at Ambush. As always, YHC accepted, but there was nothing open until July so today was the day YHC made his return as Q to the infamous Ambush. Here’s what went down.
*YHC slept a little past the alarms, so there was no time for a 1 minute warning.
Disclaimer/Welcome FNG/Prayer
Slaughter Starter-20 burpees OYO (always a favorite among Ambush pax, especially Brita)
Mosey to block pile and grab a block then head to the hill by PHES for ladders
Ladders
Start with 10 of each exercise, run to top, complete 5 of other exercise, return to bottom until you reach 5 of the exercise at the bottom, and 10 of the exercise at the top
Exercises:
Curls for the Girls and Merkins
Kettlebell Swings and Squats
OH Press and LBCs
Bent over rows and Calf Raises
Mosey and put up blocks
Find a spot on the wall under the breezeway for 1 minute of People’s Chair
Relax for 1 minute
Rinse and Repeat
Start at one end of breezeway and do 5 merkins then Bear Crawl to every 2nd pole and perform 5 merkins until you get through half the poles
Rinse and Repeat for the second half but with Lunges and Squatss
Recover
#Moleskin:
-As always, it is a pleasure to lead the men of Ambush. These guys definitely have something special going on here
-Tclaps to Meter’s 2.0, Sega, for coming out for a WO on his summer break and killing it
-FNG Name Train: Mike Wright-Po’s Brother-Works HVAC in Spring Valley-Hates Goodman AC-Goodman it is
Announcements
-7/4 Ryan Rawl Event. https://www.strictlyrunning.com/images/2018_Ryan_Rawl.jpg
-7/14 Carolina Reaper
-8/4 Sweet Baby O 5K. Register: https://www.runhard.org/pages/race-owen.php
-8/25 Stomp the Swamp. Register: https://www.runhard.org/pages/race-swamp.php
-9/7 Blue Ridge Relay
-11/10. The Cheech. Register here: https://lexingtonhalf.com/pages/race-10k.php
Prayer Requests
-Bambi: Back issues
-Haley Bone: Mom passed away
-Unspoken prayer requests