This was YHC’s first time out to Boneyard. At the Christmas party a few weeks back, DirtyBird said he would come Q Ambush if YHC would come Q Boneyard. Challenge accepted. After suffering through a DirtyBird Q on Tuesday YHC knew that he had to bring it this morning. The men worked hard it …
Disclaimer Prayer HEX for COP Merkins x 10 OYO SSH x 20 Merkins x 9 TTT x 15 Merkins x 8 Imperial Walkers x 15 Merkins x 7 Squats x 15 Merkins x 6 LBAC (forward) x 15 Merkins x 5 LBAC (backward) x 15 Merkins x 4 Overhead Arm Claps x 15 Merkins x …
YHC had always heard that the mumble chatter game at Ambush was stronger than quite strong. Having only posted on one other occasion and having gotten to know a few of the PAX a little better over the years, YHC knew he was going to get some form of entertainment, and the HIM of Ambush …
11 PAX Talk Frozen Weiners Through a Tabata Beatdown at AmbushRead More »
After a week of brutality at Surge administered by our faithful Nantan and then by MacGruber only two days later, YHC felt inspired to keep the pain coming. With a little bit of this and a little bit of that and a sprinkle of March Madness, 6 HIM took to the gloom at Surge and …
6 PAX Endure the Full-Court Log Ladder, Halftime Mary and a Musical Finale at SurgeRead More »
Surge was home to another Saturday convergence. YHC was trying to come up with a Q that touched upon some F3 Classics with some F3 Fun. So YHC came up with a little bit of this and a little bit of that and of course brought his favorite Waterfall type Mary at the end. Heres …
15 PAX Converge in the Gloom for a Little Bit of This and a Little Bit of That at SurgeRead More »
It had been some time since YHC had Q’ed a Saturday convergence, but whispers of YHC’s 2.0 wanting to come was a key motivator. YHC had a plan in mind, but circumstances changed the plans just a little. However the HIMs of the Gloom improvised and it couldn’t have gone better. Conditions: STICKY and high …
16 PAX Converge at Surge for Block Work, Punt Back and Some WaterfallsRead More »
YHC thanks the Pax of CAT and Ambush for inviting me out for a chance to lead. Hope the Wenkie was as much “Fun” for you as it was for me WEATHER: the humidity is here, the easy days are over until October Grab you block and find two blinking lights on practice field 40 …
Conditions: Cool 54 Degrees, Slight wind but dry The Thang: It’s always a challenge to Q the men of Ambush with their legendary mumble chatter. YHC wanted to keep the Pax moving to keep their mouths closed, but was unsuccessful… even with a music driven beat down. These Pax were ready? (13 Pax, 1 Pax …
Disclaimer Pray in The thang Slaughter Starter-21 burpees 21 SSH 5 burpees 21 TTT 4 burpees 21 LB Arm Circles forward 3 burpees 21 LB Arm Circles Reverse 2 burpees Mosey to block pile Curls for the girls x4 7 reps on bottom half/7 reps on top half/7 full reps Block press x4 7 reps …
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 …
Good weather brought 14 PAX out to enjoy some UF ITG. T-Claps to the 9 PAX that put 3 to 4 miles in before BC. Weather: 69° 1 minute warning No FNGs Disclaimer Prayer No warm-up just a slow-z to the football field for some Ultimate Frisbee. Thanks MacG for bringing the frisbee and lighted …
A few weeks ago, our fearless AOQ Blue Rhino negotiated a Q swap with Lumbergh, so YHC was voluntold to make the drive out to Pleasant Hill and visit the men of Ambush. A task which I happily accepted because you’d be hard pressed to find a funnier group of guys or a better example …
Its been 4yr now that I’ve done this thing called F3 with my brothers. Not always easy and not always fun to get up early on a weekday but every time I do I never regret it… well maybe that one time but lets not talk about it. As always we had a big crowd …
Four years ago I rolled into Ambush not knowing what to expect. Four years later I have a pretty good idea. There is always a crowd for Stridelite and this morning was no different. I think we had 9. And there is always enough mumblechatter to keep you on your toes as the Q. And …
COP, all IC SSH x 15 burpees x 5 TTT x 15 burpees x 5 Windmill x 15 burpees x 5 Mosey a lap around the house or up the street about 100 yards Plankarama all IC x 10 Shoulder Tap Flutter Kick Mtn Climber Freddie Mercury Peter Parker Hello Dolly Parker Peter Gas Pumps The …
Eleven pax met on a cold morning to celebrate another year for YHC. I appreciate all you guys so much. Iron shapens Iron and on days like today, when its cold and no one wants to get out, we all come together and get better. I appreciate the accountability. 6 for SL. Below is what …
Weather: cold as a witch’s… Disclaimer Prayer Thang Out of respect for MLK, Jr.’s lifelong advocacy for nonviolent disobedience for civil rights changes, our reps were in 19 and 64 representing the significance of the Civil Rights Act of 1964. SSH IC x 19 TTT IC x 19 LBACs IC x 64 Mosey to breezeway …
Brita put a call out for someone to Q today as the sheet was empty. YHC decided to commit. The decline in temps has resulted in a decline in pax at the ‘bush. This morning 6 of dropped the #drp and and decided to try to get a little better. 3 for SL. Conditions: a …
We had 6 or so for SL. MacG had a “new route” we all tried out. Very hilly. I’m sure the Bushers will complain each time we run that one again. It was good to see Bambi show up again after taking a year off. He looked well rested. Weather: 62° 1 minute warning No …
11 Boot Campers and 2 Runners posted at Ambush this chilly gloom. The weather was a little chilly for all the skinny pax that like to run too much, but those with a little insulation found it quite enjoyable. Today’s WOD was to honor SFC Will Lindsay, killed in Action on March 22, 2019 in …
What a great morning for Bear Hauls! The PAX at Ambush seemed to thoroughly enjoy this fresh new exercise; enough so that they did it for 3 rounds! YHC gave Brita permission to copy it for his next Q, but only if he refers to them by their proper name, Bear Hauls. Conditions: Clear, and beautiful …
The good news: The PAX of Ambush have no equal when it comes to the creativity of mumble chatter. The bad news: The PAX of Ambush have no equal when it comes to the creativity of their “modifying”. Pretty sure Juice subbed out all of YHC’s ab exercises for gas pumpers. He really, REALLY loves …
This has always been a good time of the years to see XL numbers around all the BC. Today was another one of those days with 16 pax joining YHC as we celebrate my 3 years of beatdowns. At SL we also saw fast times. Goodman set a 5k PR and many others posted fast …
Nine pax met at Ambush this morning for their DRP. We had 5 for Stridelite. It was good to see our brother El Chapo back after posting to The Grinder for his first bootcamp on Tuesday. Keep at it brother. Below is what went down on the alley this morning. Weather 74, humid Disclaimer Prayer …
Three years ago the SF was planted for the first time at Pleasant Hill Middle school. Today we celebrated that with a beatdown delivered from some of the original pax. Some who were there day one and others who were EH’d over the first couple months. Ambush is a special place for these guys and …
Posted for MacGruber… I have never been one to do a back blast and this will serve as my first. I always had the thought process that if someone wants to know what we did that morning at BC then they should have showed up. Juice and I shared some thoughts on this and he …
First off, why oh why did YHC decide to SL with MacGruber and Juice? Those dudes fly, and YHC bets the 7:40 pace from this morning was little more than a conversation pace for those beasts… YHC missed hitting the weights yesterday after work, so we needed to get some in this morning. A lot …
Drisocket challenged the pax of the Westside to step up and co-Q at CAT for the month of June. YHC could think of no other pax than Paper Jam to Q with. Mainly because no matter how bad my part of the Q was it was almost guaranteed to be superior to anything he would …
Day 10 of the 2019 gauntlet landed on the cross ruck on Good Friday. when originally planning the event and factoring in P200 we didn’t know where we’d land but God had a plan and it worked out great to end this way! Let me say that I was honored and blessed to see these …
Several strong men maintained the spirit of competition this weekend and handled the murph course at cyptonite, however YHC drug this old frame into Monday for day 6 and grinder! There was no shortage of get up and get after on this gauntlet course and many PAX were pushing and encouraging! Notcied some HIM’s even …
Conditions: Mid 60s, no rain yet Today was a special day for Brita and YHC. After almost a year of being AOQ it was time to pass that responsibility to the next guy. Looking back at almost 3 years of F3 I can truly say it has impacted my life in unmeasurable ways. After being …
F3 brothers, As gauntlet draws near, the theme of this years festivities has been revealed! I’m excited to share with you the idea behind the 2019 gauntlet: HAMMER DOWN 🔨 The theme will be present in 3 areas: 1- Our physical condition. Hammer down 🔨 and put in the work! The gauntlet is known for …
Lots of chatter on the AO twitter page about the rain had YHC believing he would be alone for stridelite this morning. Not the case. Six of Lexington’s finest HIM’s showed up for betterment. All getting a little foreplay before the work started. Lumbergh, forever now known as Himbergh, predicted the rain would hold off …
Conditions: 50s and Dry NO FNGs Disclaimer Prayers 8 pax posted for a NO LEG workout with YHC. YHC had messed up his calf so still wanted to give a solid block work out for the pax of Ambush. Since P200 was around the corner, and folks were tapering this looked like a good time …
Posted for Meter: Conditions: cold and wet After a brief warmup under the breezeway, we found ourselves on the way to celebrate Pancake Day at Waffle House when Chimichanga rolled up five minutes late. Juice said something about accountability while Pdubs flashed his headlights from his warmed up F150. We somewhat hesitantly welcomed our new …
Conditions: 37, clear Disclaimer Prayer NO WARMUP The Thang: 8 pax added some miles with a little SL. 1 more came for BC. 9 total pax. It was good to see Turtlehead poking out and Hemingway stopping by to lap everyone once or twice. “The Grinder” There are 6 “stations” around the parking lot. Three …
Today was YHC’s first Q at Ambush. This is the closest AO to home, but because of work being just across I-20 from Graveyard, rarely visited by YHC. There are some tough customers out here. YHC will be back. #TCLAPS to Juice and Paper Jam for raising over $10k for Mission Lexington with the DamToDam …
Ambush PAX…. What can YHC say? They bring it. Mumble Chatter, determination, spirit, and even a fowl smell that almost caused Marleau. Conditions: 55 and……extra thick moisty gloom. *T-claps to Peachy for setting the lights back before 5. Ditch the headlamp!* Disclaimer Prayer Go Time Mosey to the left side of the school and circle …
Posted for Meter Weather: perfect Disclaimer Prayer Mosey to hex One rep of each to avoid repetition for MacGruber SSH IC x 1 TTT IC x 1 Windmill ic x 1 Imperial walker IC x 1 Lbacs IC x 1 Squat IC x 1 Then we did it for real IC x 25(ish) Plus 10 …
Conditions: 42, no wind Welcome FNG Disclaimer Prayer NO WARMUP The Thang: Always nice to see a good crowd at the Bush. 7 pax for SL and 11 for BC. Our hearts are with Juice and his family as his FiL is coming to the end of his life here on earth but are happy …
The forecast did not look good for the gloom. Yesterday there was chatter of 100% chance of rain but that did not stop the HC’s. As YHC rolled in the parking lot for SL, Brita and Lumbergh were waiting. With the rain this morning we kept the stridelite in the confines of the Ambush territory. …
Conditions: 38 with 3 drops of rain at the end Disclaimer Prayer NO WARMUP The Thang: “The Grinder” There are 6 “stations” around the football field marked with blue lights. Three to the left of the flag and three to the right. We will circle the football field stopping at each station to perform an …
Great to be back at the Ambush where the middle school humor is never lacking “because they work out at a middle school”. It was great to see Juice until he left when it was time to start the workout? Something about having to Q somewhere else…. Blocks were found and dragged around which thankfully …
Posted for Bambi – 10 PAX assembled in the gloom to honor our service men/women on 9/11. Through their sacrifice, we benefit. Because of them, we live free. We ran a HERO workout, dedicated to a fallen warrior & American hero. See below for details. Conditions:slight fog, a little damp – perfect for a slugfest …
YHC decided on a block workout for the hour we were all together on this bright Saturday morning. Brianiac just had knee surgery and will be having upcoming shoulder surgery soon, so the goal was to make the WO friendly for him. It was also necessary to make it fun, so we had to play …
Block Workout then a game of Duck, Duck, Goose breaks outRead More »
16 Pax came out for the last BRR Training Route run before the big day. I’m proud of all the guys pushing them selfs over the past 10 weeks. I put this on the message board and wanted it on the BB too. Over the past 10 weeks on Friday we have ran over 1100 …
Conditions: 72 and clear Disclaimer Prayer NO WARMUP The Thang: “The Grinder” After Tuesdays Q with Iron Mary we wanted to move the Grinder location to the football field. Soft grass is much better on the back than a parking lot! It was great having the CAT boyz come over for this one too! Thanks …
Today marked my 2nd year as being part of F3. I appreciate all the support and friendships I have gained through this group. Today 10 men showed up to celebrate. It was Shines bday as well. His M made cupcakes for us which became a distraction for most during the workout. Tclaps to 9 pax …
YHC has been looking forward to this Q and the pax did not disappoint. Mumble chatter was aplenty and the effort was 110 percent (that’s what she said). Thanks for having me men! Weather: 75ish Disclaimer Prayer The Thang Mosey around the parking lot and stop for COP – all in cadence SSH x 15 …
Hmmm,… so what does crutches, cupcakes and corn have to do with Ambush celebrating it’s 2 year anniversary? Glad you asked! Cupcakes are a no brainier… its a party! Gotta have something sweet. T-Claps to Shine (really Shine’s M) for spending her evening baking these delicious bits of heaven. The corn was a last minute …
Inspiration comes in many forms. Today, YHC was inspired by five 50+ men, two in their 70’s, in the fact that it is never too late to start from scratch and make yourself better. YHC was also inspired by nine other men who made that choice long ago, to be better people. These same nine …
YHC had a gout flare up this week, so why not have a block workout until it heals? A great time was had by all as we walked the Merlot Mile, which is fitting when your AO is named after a fictional jail, right? We appreciate all those that converged, especially the far west men …
Written by Bambi, Posted By Juice ? Ambush Warriors defied the evil fart sack, & emerged from the gloom for some good ole fashioned “Through the Tunnel,” “Side=Straddle Hoppin,” & intense “Windmill” action. I think they realized pretty quickly that there were none of these beloved exercises to be found today at The Bush……instead, below …
Conditions: 60′ and clear Intro, disclaimer and prayer This morning 20 PAX made their way to the stadium, block in hand, in preparation for the monthly CAT-5 AMRAP. After a brief conversation as to who would Q this morning’s events, YHC laid out a disclaimer and a quick prayer and off we went. Starting at …
Happy birthday Shawshank! YHC (Cheers) takes responsibility in not advertising this as well as thought, but there was still a great turn out. With 38 PAX in attendance, this was a much celebrated milestone and shows the respect that the first west side AO garners. Thank you brothers for all of your support that you …
Well it was time for the end of the month Westside Convergence which normally means it is time for the MURPH. With so many MURPH options available on Monday the AOQ’s decided on a normal BC at The Hollow. The only problem was that there wasn’t a Q signed-up, so YHC stepped in late Friday …
The night before YHC told everyone to bring a headlamp. It was time to explore new territory at Ambush. 13 PAX did just that. The only thing that was missing was a monkey named Boots and a singing map. Lucky we didn’t run into Swiper. After the 9 SL PAX made it back the 1 …
Written by Pennyworth, posted by Juice. YHC was glad to see the trucks rolling in the parking lot this morning. We also had Meter roll in on his bicycle, which is becoming the norm. While waiting on 5am to come, a few pax were discussing the strange individual they saw on their way to Ambush …
YHC and Escobar have been talking about hosting a monthly BC at Surge and inviting our brothers from the surrounding AO’s to join us. Our hope will be that this will take place on the last Saturday of every month and we will rotate to other AO’s. The Thang: Weather upper 50’s and nice BOM …
Ambush’s Q sheet has been staying full for the last 6 months. Not getting to Q much I decided to sign up a few weeks back when I saw an opening. I forgot all about it until yesterday afternoon when my Twitter machine had a notification from the shovel flag. …thanks Mr Flag! Only problem …
The Grinder was up for this morning. After the P200 and much chatter about Brita and his running to some good jams, the pax asked him to bring whatever music he listened to while running. ICYMI, Brita crushed the P200. His last leg was epic. YHC cannot explain it, but you should have been there. …
Thank you to Juice for tweeting out last night that I had the Q at Ambush. Totally had forgotten. So, thank you to Juice for reminding me. Really glad I got to make this trip to Ambush. Tight group and every second with Paper Jam is entertaining. Conditions: 34 degrees with a real feel of …
YHC always enjoys time at The Hollow. A great group of men and good mumblechatter is always on tap. The plan was to do a 5k during BC with a stop every 1/4 mile to do some reps. YHC figured that we could all use a little more work before the P200 next week. NEXT …
The Grinder was up for this morning. 6 pax showed for SL, and we had 5 pax at BC that were still recovering from the Dam to Dam relay. YHC looked the worst and knew that modifications would be part of his routine this morning. They were. The rest of the pax knocked it out. …
YHC signed up to Q the last weekday Q before the Dam2Dam relay because he would be in control of the beatdown. Today was light on legs and the focus was more on core and arms. The mumblechatter was more than the last time YHC was out here, but the Surge pax worked hard for …
8 pax dropped the drp for a early morning beatdown. Recovery was not on the weinke this morning and Moist made sure YHC knew it. YHC is always honored to come and lead such a close group of guys. If you haven’t been to CAT, your missing out. These guys pushed hard this morning and …
POSTED by PJ on BAMBI’s BEHALF 6 of Ambush’s finest came out to join YHC for some good ole fashioned betterment. The gloom didn’t seem so gloomy this am. Everybody clocked in & we went straight to work. Below is how things unfolded. Conditions: felt nice to me – a little soggy, perhaps 1 min …
Written by Meter Posted by Juice 7 Pax at Ambush enjoyed a Pre-Groundhog Day beatdown. There’s no better time to celebrate the spirit of rinse and repeat than with a nod to the classic movie Groundhog Day. The Pax at Ambush never disappoint, most of the time. Cool and clear The thangy Prayer Mosey to …
14 pax defeated the fartsack for a new edition of The Grinder. In the fall of 2016 Gravedigger brought Ambush an AMRAP that we have loved to hate. We have talked about changing it up and on the Ambush message board last night Paper Jam started the conversation again. Moist called for burpees at all …
The Nantan sent a challenge to the AO’s of Lexington to come lead Cryptonite. YHC accepted and the pax of Ambush jumped in. Paper Jam helped deliver the beatdown, that included many of Ambush favorites. Thanks for the invite. We’ll be back soon. Maybe the Cryptonite SF will be there next time. Anyway, 10 pax …
4 pax were in attendance at Ambush this am. More HC’d but could not break free from the fartsack. You were all missed. One thing is for sure, we are all ready for some 30 degree nights to warm the place up. Below is what I remember happening. Work was done and we all got …
3 pax finished the year at Ambush with a cold running of the Grinder. We talked on the message board last night about doing an abbreviated version at 5 and piling in a clown car to head to the Nantan’s 4 year anniversary Q at the Shank. After 15 minutes of suffering and complaining about …
YHC reached out to Bambi Christmas afternoon about his upcoming Q on Tuesday morning. With some family issues, Bambi asked if someone could cover. He also asks for prayers for his family right now. YHC let the other Ambushmen know and quickly got a response from Paper Jam about co-Qing. SO the guys where stuck …
When:12/19/17 QIC: Pow Pow The PAX: Peachy, Juice, Squatter, Meter, Brita, Paper Jam, Saw Dust Pow Pow brings the bike to Q2 for Santa Pow Pow’s Dirty Dozen. It was a windy morning for my 2nd Q, but 8 PAX showed up to get better and my lingo was markedly better this time. Not sure …
Written By Pennyworth, posted by Juice YHC finally got to do his planned VQ workout, since the rain changed his plans a few weeks ago. 1 minute warning Disclaimer Prayer Tha Thang SSH x 15 TTT x 15 Burpees IC x 15 Dips x 15 Mosey to pick up some blocks and on to the …
Good to get back over to Ambush this morning! 6 PAX avoided the Fartsack and took their DRP for betterment in less that ideal conditions. YHC has been missing these guys. It’s amazing the bonds formed with fellow PAX through CSAUP events like the BRR. Those guys like brothers to me. Route 66 took us …
YHC was glad to see his F3 brothers on a nice clear, crisp October morning. The plan was to work hard and have some fun. We accomplished the first but the pax would not confirm if fun described today. Brita commented that the next Ambush shirt will have “Swole is the Goal”. And everybody will …
WRITTEN BY SQUATTER 5 PAX braved the SL and 9 PAX showed up for a 1 year bash where YHC dusted off the 2nd workout he attended at Ambush. It’s funny how the workout didn’t seem as tough as it was the first time, but YHC knows that is a credit to all of the …
YHC brought a Non-Running workout to the PAX at Ambush, here’s what went down from the Electronic Winkie. Mosey to Ambush Alley SSH x15 LBAC F&R while walking between light poles Squat x15 Imperial Walkers to the next light pole Merkins x15 Lunge to next light pole Burpee’s x10 PU Block Back to the light pole I …