Author: Daniel Pickney

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Hot n’ Sweaty “Birthday Sets”

May 3, 2019

Gloom: cloudy 65°

PAX:  BearBack, Bicentinial Man, Blue Mule, King Poopa(FNG), LunchLady, Porcelain, RightSaid, Tcell, Toothless, Trapper Keeper,

QIC: Crawlspace

Warm up: quick jog to the parking lot, set of 33 side straddle hops, Willie Mays Hayes, squats, lil baby arm circles, air presses, reverse lil baby arm circles etc…

Work: Indian run the greenway with interval “birthday sets”:

  • 33 merkins
  • 33 burpees
  • 33 jump squats
  • 33 side straddle hops
  • 33 second plank

Then sprint back to the flag for Mary!

Mary: leg raises, sit ups, hello dolly, world war 1’s, heel taps, lbc’s,

COT: Support Porcelain as he proudly represents F3 and raises money for the Iron Man foundation! Let’s get that F3 logo on his chest where it belongs.

SYITG,

YHC Crawlspace

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Thirsty Thursday

April 4, 2019

Gloom: crisp, clear, 50°

PAX: Defrost, LunchLady, RightSaid

QIC: Crawlspace

Warm up: quick jog around/ through the park, side straddle hops, Willie Mays Hayes, squats, lil baby arm circles, air presses, Moroccan night clubs, Shnooks, reverse lil baby arm circles etc…

Work: At the playground with two teams of two: One PAX sprinted to the shipping container then jogged back to swap with working PAX.

  • 50 pullups
  • 100 squats
  • 100 swing merkins
  • 100 box jumps
  • 100 down unders

Mary: sit ups, box cutters, hello dolly, world war 1’s, Freddy mercury’s, leg raises, one minute plank.

COT: Everyone is excited for Vector’s Q at Bomber tomorrow and we realized that Atlantis isn’t on the website for new folks to find. All in all a great start to the morning!

SYITG,

YHC Crawlspace

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Dora 1,1,2,3

March 27, 2019

Gloom: crisp clear and above freezing

PAX: Badboy, Crablegs, Davinci, Harveyupdyke, Panhandle, Parksandrec, Porcelain, Princessaurora, Reveille, Vector

QIC: Crawlspace

Warm up: quick jog around/ through the park, good mornings, Willie Mays Hayes, squats, lil baby arm circles, air presses, etc…

Work: Dora 1,1,2,3: One PAX bear crawled/lunged to the community center then jogged back to swap with working PAX. Work:

      • 100 Pullups
      • 100 Merkins
      • 200 lil baby crunches
      • 300 Squats

Mary: After work we hit the soft mulch of the playground for Mary. Work included American hammers, heel tags, leg raises etc…

COT: We early wrapped for an important message led by Porcelain concerning the serious issues surrounding depression and the effects it has on us as men as well as the people we love and care for. Several brave PAX had the courage to share and open up on some personal experience with these challenges. It was a great opportunity to remind everyone that we are here for one another and to of course reach out to any one of us anytime.

I couldn’t be more impressed with you all and it is always my pleasure to lead you!

SYITG,

YHC Crawlspace

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Cinder blocks and tennis balls…(Scorpion prep)

March 20, 2019

Gloom: crisp / low wind

PAX: Apgar, Badboy, Brotheratlaw, Ccr, Crablegs, Cunninglinguist, Floppydisk, Harveyupdyke, Hiviz, Princessaurora, Porcelain, Pumpkinspice, Reveille, Rightsaid, Rocketleague, Studio42, Trapperkeeper

QIC: Crawlspace

Warm up: quick jog around/ through the park – Willie Mays Hayes, circles, good mornings, side straddle hops, squats, etc…

Work: teams of 3 PAX each rotated taking turns between bearcrawl+throwing cinders blocks (while traveling towards Parthenon), burpees+lunges (next to block man) and running to the Parthenon and back to the block man. (all this from mid field parking lot)

FUN: tennis ball tag in the parking field  – three PAX were “it”, everyone else ran! 15 side straddle hops if you were tagged or hit with a tennis ball. If you threw and missed: 30 side straddle hops. After 3 tags you pass the ball.

Mary: After some fun we hit the dirt for some pass the buck ab work.

COT: Everyone is getting excited for the Scorpion this Saturday!

SYITG,

Crawlspace

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BOMBS on stonewall

March 16, 2019

Gloom: crisp 40 degrees

PAX: Jeweler, En Fuego, Deep Dish, Right Said, Pumpkin Spice

QIC: Crawlspace

Warm up: quick 1 mile jog around/ through the park

Meat and potatoes: BOMBS – 3 groups of 2 PAX – One bear crawled/lunged to the community center then jogged back to swap with working PAX

Work:

    • 150 Burpees
    • 150 Pullups
    • 150 Merkins
    • 150 Big Boy Sittups
    • 150 Squats

FUN: tennis ball tag in the parking lot of community center – two PAX were “it”, 4 PAX ran! 15 side straddle hops if you were tagged or hit with a tennis ball. If you threw and missed: 30 side straddle hops. After 3 tags you pass the ball.

7 min Mary: After some fun we hit the soft mulch of the playground for some pass the lead ab work. Work included little baby crunches, Freddy Mercury’s, heel tags, boxcutters and the alphabet.

COT: Everyone is getting excited for the Scorpion this Saturday! Also RightSaid and I plugged the ramp building for the elderly service project immediately following (and every third Saturday of the month.)

All in all it was a great morning and I’m always proud to have led these men!

SYITG,

Crawlspace