Author: Daniel Pickney

Wednesday, February 3^th 2021

Gloom: cold, real real cold

PAX:  Buster Bluth , MichelinMan, CubCadet, Natural Ice, Blueprint, Minus 3, RightSaid, AskJeeves, CrabLegs, D-frost, Siri, Badboy, BlackLung, Hambone

QIC: Crawlspace

Warm up: quick jog to the Parthenon, side straddle hops, Willie Mays Hayes, slownlow Merkins, lil baby arm circles, reverse lil baby arm circles etc…

Work:  Circuit training around the Parthenon:

Using the corners of the Parthenon as “baseball bases” we traveled with Hillbillys/ High knees, Emerial walkers/ butt kickers, Pumpkin Spice patented “Obamas” and Lieutenant Dans. Halfway box jumps or run the stairs. Home plate = 20 merkins, 3rd base = 20 pullups and 1st/3rd =20 seconds rest

MARY: 5seconds of situps and Burpees

COT:  good work, men!

SYITG,

YHC Crawlspace

Wednesday, February 19^th 2020

Gloom: cold and clear 36°

PAX:  Revielle, Defrost, Drago, BlackLung, CowBell, Ahab, TrapHouse(FNG)

QIC: Crawlspace

Warm up: quick jog to the Parthenon, side straddle hops, Willie Mays Hayes, slownlow squats, slow merkins, lil baby arm circles, reverse lil baby arm circles etc…

Work: B.O.M.B.S. up the mountain

Everyone partnered up so we had 4 teams of 2. Using the four levels of large steps leading up to the Parthenon we did four sets of (25 each level) incrementally less difficult variations of each letter of the acronym BOMBS as you moved up. One teammate worked on climbing the mountain while the other ran to the dragon and back. After each of the 4 levels (4 variations) were completed for each letter we planked and waited to move on to the next letter all together.

B is for Burpee:

1st level: 25 box jump burpee

2^nd level: 25 hand release burpee

3^rd level: 25 Regular burpee

4^th level: 25 no merkin burpee

O is for overhead press:

1^st level: 25 upside down overhead press (hand stand push up)

2^nd level: 25 overhead press in al gore position

3^rd level: 25 regular

4^th level: 25 regular

M is for Merkin:

1^st level: 25 decline merkin

2^nd level: 25 diamond merkin

3^rd level: 25 regular merkin

4^th level: 25 incline merkins

B is for big boy sittups:

1^st level: 25 American Flutters

2^nd level: 25 WW1’s

3^rd level: 25 Regular

4^th level: 25 crunches

S is for Squat:

1^st level: 25 box jump squats

2^nd level: 25 jump squats

3^rd level: 25 regular

4^th level: 25 single leg squats (alternating)

After summiting the mountain we lined up for Mary.

MARY: hello dolly, flutter kicks, J-los, in and outs in plank position etc…

COT: We all want to continue lifting up Charlie and his family with prayers, thoughts and support, as well as loved ones travelling and recovering from injuries.

We welcomed one of my Volleyball buddies, Moe now “Traphouse” due to his research work at Vanderbilt which involves killing mice.

We closed out the workout with a brief prayer and continue to sharpen each other’s iron and move up the mountain together. Good work everyone!

Pop-a-Lock joined in for 6 at a Rev led Q source at Three brothers as well – good work, men!

SYITG,

YHC Crawlspace

 

Jan 22, 2020

Gloom: 21 and clear

PAX: Pumpkin Spice, Rightsaid, Rev, PopaLock, Cub Cadet, Defrost, Blue Mule, Hambone, Drago, MotorBoater, Bnb, Crablegs and FNG: Ri-Co-LA!

QIC: Crawlspace

Warm up: quick jog around the park , side straddle hops, Willie Mays Hayes, squats, LBCs, air presses, shanooks, RLBCs , squats, merkins etc…

Work: 2 rounds of Bombtrack!

2 groups of seven formed parallel lines with the first PAX running around the “track” to the end of their line. When the lap was completed the PAX all advanced to the next letter in the acronym BOMBS performing corresponding exercise while high fiving their counterpart in the opposing line/team. Ex: clap merkins, high five burpees… after everyone progressed through all exercises twice we each did 20 box jumps on the way to Mary.

Mary: hello dolly, LBCs, leg lifts etc…

Hot chicken lunch this Thursday (Jan 23, 2020) also it is hot chicken week in Nashville!

SYITG,

YHC Crawlspace

Dec 4th, 2019

Gloom: 40 and clear

PAX: Siri, RightSaid, BlackLung, Money Snake, Reveille, Ralph, Drago, BnB

QIC: Crawlspace

Warm up: quick jog around the park, side straddle hops, Willie Mays Hayes, squats, LBCs, air presses, shanooks, RLBCs etc…

Work: teams of 2 alternating bear crawls / lunges to the building (from the playground) with:

• • • 200 squats
    • 200 merkins
    • 100 pull ups
    • 200 LBCs

After we jogged to the Parthenon for Mary.

Mary: hello dolly, LBCs, leg lifts

COT: we closed out the morning with a quick recap: 4:13 Strong dinner tomorrow and RSVP for Revs fancy pants dinner.

SYITG,

YHC Crawlspace

 

NOV 27th, 2019

Gloom: 40°

PAX:  Pumpkin Spice, Blue mule, Shooter, Crablegs, Rightsaid, Drago, Siri, Defrost, Blacklung

QIC: Crawlspace

Warm up: quick jog to the Parthenon, Willie Mays Hayes, squats, lil baby arm circles, air presses, reverse lil baby arm circles etc…

Work: Indian run around the park with leader calling various sets of 10 reps ending at the Parthenon where each PAX performed:

• 100 Boxjumps
• 100 Burpees
• 100 Merkins
• 100 Squats
• Then Mary!

Mary: leg raises, LBC’s, hello dolly, American hammers, etc

COT: Rev’s gentleman’s dinner is coming up as well as Thanksgiving!

SYITG,

YHC Crawlspace

July 31st, 2019

June 19th, 2019

Gloom: hot and humid

PAX: Bartman, BicentennialMan, Blacklung, Bluemule, CrabLegs, Crawlspace(Q), Defrost, Hipster, HiViz, HotRoute, Proton, PumpkinSpice, Reveille, Siri, Vector

QIC: Crawlspace

Warm up: quick jog around the volleyball courts, side straddle hops, Willie Mays Hayes, squats, lil baby arm circles, air presses, reverse lil baby arm circles etc…

Work: teams of 2 alternating a lap around the playground building or set of:

• 100 burpees
• 100 jump squats
• 100 merkins
• 100 pull ups

Then sprint to the thunder dome for reindeer games…

Game: Bear Crawl Shoulder Taps: While bear crawling the entire game and staying within 10 ft of other bears the object is to tap 5 different bears on the shoulder. When you get tapped stop and do 10 merkins each time. After you have tapped 5 bears on the shoulder (or been tapped 5 times) retire to the track surrounding the game to jog it off.

After reindeer games we jogged to the statue for Mary.

Mary: various ab work in cadence around the circle till 6:14

COT: we closed out the morning with a quick recap including a 2nd F event at Fat Bottom brewery July 23rd.

Good work all around and I look forward to the next one!

SYITG,

YHC Crawlspace