The CRABS Made Me Do It

Today was a special day for YHC. It was an official Cherry Blast (#VQ). Got to Q my first workout with an excellent group of hard-working dudes.


CONDITIONS: 60 Degrees, Clear, Early, not a Sun in the Sky



Mosey along to the wooden bridge

10x SSH

Mosey to The Great Hall

10x SSH

Mosey back to the wooden bridge

10x SSH

Mosey to the concrete stairway

10x SSH




– 10x Plank Jacks IC

– 10x Crab Jacks IC

– 10x Gus Jacks IC

– 10x Annie’s IC

– 10x Smurf Jacks IC

– 10x Split Jacks


Circuit #1

– Mosey down ramp to the bottom of the stairs

– Box Jump to the top of stairs

– Body Builders x10

One round was not quite enough so YHC decided to treat the PAX with a ROUND 2. It’s a bird, it’s a plane, it’s GUS. Dude’s a straight ninja when it comes to box jumps. I heard he once won a game of Connect 4 in 3 moves.



Since the AO is nicknamed “Hill City” I figured why not enjoy it with a lil’ CLIMB

Crab Cakes, Lunges, Iron Cross, Merkins, & Bobby Hurley’s

Start with 1 rep each, then 2, then 3….etc until 10 reps each



– 10x Crunchy Frogs IC

– 15x Flutter Kicks IC

– 10x WWII sit-ups IC

– 15x Bicycles IC

PAX finished Mary at 0614 so that one minute is all we needed for a little sprint up Mt. Midoriyama to gaze at Nooga and all of its glory (It’s no Bass Pro Pyramid but…)


COT – Countoff, Nameorama, Shoutouts/Requests, Prayer


“Strength doesn’t come from what you can do. It comes from overcoming the things you thought you couldn’t. “


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