Sorry for the false advertising by Wilson, but YHC is no lyrical genius. YHC can barely bust out nursery rhymes.  haha  15 Pax showed up for a nice comfortable 65 degree morning at The Crucible.  After some late night trash talk with Zero Hour we met up, took care of the legalities, and it was off into the gloom.



  • Jog around the loop
  • SSH x20
  • Wind Mills x20
  • Fazio x10
  • Reverse Fazio x10
  • Mountain Climbers x20
  • Merkins x10
  • Emperial Walkers x20

Bear Crawl Freeze Tag

This is a game we like to play at The Crick.  Partner one starts bear crawling around the circle.  Partner two hangs back and does 5 burpees then runs up and tags partner one.  Partner two starts bear crawling while partner one hangs back for 5 burpees and so on.  3 laps around the parking lot. This was originally going to occur on the track but the darkness of the gloom was still upon us so we did our laps around the cones for the five and dime. Upon completion we did a round of LBCx20 for some active recovery and then headed for the rails.

Rails and Walls

In one continuous line, we shuffled down the rails and then jogged over to the wall.  Walking balls to the wall from the doors to the first drain pipe then run back to the top of the hill.  3 laps total.  After a 10 count we headed for the picnic tables.

Picnic Tables

Set 1

  • Dips x20
  • Irkins x15
  • Derkins x15

Set 2

  • Dips x20
  • Irkins x15
  • Derkins x10

Set 3

  • Dips x15
  • Irkins x10
  • Honest Derkins x5

Mosey back to the parking lot.

Five and Dime
Pretty simple concept.. do five of something.. do 10 of something… repeat

Round 1

  • Bunny Hops (long jumps) x5
  • Prisoner Squats x10
  • repeat down and back

Round 2

  • Gorilla hops x5
  • Plank Jacks x10
  • repeat down and back

This was more like 60 seconds of mary, the clock was against us.

  • American Hammer x25

Good stuff today guys.  YHC tried to keep you moving but he’s no beast like Manram.  Still we made it out and got the week started off right.  Keep it up.

A few announcements:

  • 9/23 – Third F Convergence  North Hills club.
  • 9/27 – Quickhach launch  – Ruck specific group before Weekend Crick Saturday 0615-0700.  Spare Rucks are available.
  • 10/4 – Mud Run – couple teams still need runners.  Contact Gnard Dogg asap
  • 10/25 – Mule – multi site workout convergence
  • 9/27 – FiA (Females in Action) launches at Brier Creek Community Center 0815-0900. Send your women there.  @FiASweatShop is your contact.