Eight brave PAX emerged from the fartsack and braved the cold and rain for the Bullpen! Honestly, YHC would have fartsacked too if given the option, it’s a great day to sleep!
Nickelback crushed an EC Ruck solo this AM prepping fro the Chapel Hill GoRuck Tough next Friday! tClaps to him for doing this full workout with full rucking gear on as well!
Warm Up
SSH, Good Morning, Imperial Walker, Willie Mays Hayes, Windmill.
All in some order, YHC doesn’t remember.
The Thang
Mosey to the Pull up bars. YHC thought it would be good to have 10 minutes of pull up activities, but with 8 PAX, we could get everything done pretty quick. PLus, the bars were wet and it made it even more challenging to grip. Plus, there was some serious dog sh** in the grass that we must have stepped in. It reeked.
Pull Ups –
All – Dead Hang
All – 5 or 10 reps – whatever your zone is
All – Max Pull ups and +5 with a partner at the end.
Smeagol and Sal Pal killed this. Oh to be in your 20s…
15 Merkins for good measure and YHC decided that the smell and rain was too much, mosey to DAP.
Durham Athletic Park Bear Crawl
Mosey to the old Bulls stadium home plate. Peter Parkers and Parker Peters for 20 each.
Bear Crawl from home plate entrance to a giant dumpster in the parking lot on the first base side. There we will do 20 arm reps, 20 leg reps and 20 surprise reps.
20 x Wide Grip Merkins
20 x Prisoner Squats
YHC apologized at this announcement with the rain and cold –
20 x WWII’s
tClaps to Soda Popinski for doing these uphill.
Mosey from dumpster to the corner of Foster and Corporation (too much construction to Bear Crawl). WRAL Van siting at this point. Bear Crawl up Corporation to the corner of North St for more 20 x 20 x 20!
at this point – the mumble chatter picked up about the quality of the sidewalk construction. It wasn’t properly smoothed out. Happy and Soda can share more, but YHC found it very educational and entertaining.
20 x Carolina Dry Docks
20 x step-back lunges (20 each leg)
20 x Russian Hammers
cross the street to Bear Crawl from North St to Broadway.
Again the mumble chatter picked up about the poor sidewalk construction. Soda was especially displeased. I agree – if you’re gonna do it, do it right! Also, this is where Happy expounded on how much he loves to hate European Pop music from the mid-90s (he had recently brought up the song “Barbie Girl” to his 2.0).
Corner of North and Broadway –
20 x Diamond Merkins
20 x Tuck Jumps
20 x Dead Bugs – Confession: YHC was too wet/tired/cold to function and could not remember the name of the exercise to save his life. The PAX gave their Q some justified hell for this, but then it was time to mosey again. The good news – we had about 8 minutes left and had to hustle back to ReCity.
Mosey down Broadway with a Backwards run portion mixed in for the fun of it. Great strong finish by the PAX.
Mary-
Plank it out
Left arm and Right Arms high
two laps around a ring of fire with 5 count low plank holds
CoT
OBT is coming to Durham on December 4th – will post that AM and speak at the Downtown Durham Rotary.
Special Veterans Day Q from Mr. Brady (Happy Belated Birthday!) on Saturday at TBL. If you come, I’ll tell you how badass YHC’s mom was when she served in the Navy.
Chapel Hill Shirt order here!
Bullpen Q signup here!
Prayer Requests:
- Sal Pal’s friend who’s mom just found out she has cancer. Traveling home to be with family.
- Sal Pal’s classmate, Greg, who’s grandfather passed away recently.
- The PAX traveling to DC today to crush the GoRuck Heavy. Follow Here!
Moleskin
I have been trying to focus on having a grateful heart as of late. Self-admittedly, I’m stuck in a mindset of comparison and constant need for improvement and progression. Both are fine, but can turn negative fast. If I’m not happy at work it’s because I “need to move up the ladder,” or “it’s because I’m not making enough,” etc. If I’m not happy at home it’s because “we need to redo our kitchen” or “I really should get a truck.”
I’ve been convicted of that attitude and so I’ve started challenging myself to think and pray about things I am grateful for daily on my drive to F3. Just be grateful for things on the short or long drive and spend the entire time forcing myself to thank God for what He gives. I wanted to share this with the PAX because, I dont’ even realize how much of that negative attitude has seeped into my mind and how it’s just part of my life now. I want to intentionally work that out from my mindset.
Today I’m thankful for my wife and her health pregnancy, my health and the lifestyle where I can leave the house at 0515 to exercise, and I’m especially thankful for my eldest, turning 5 years old tomorrow.
Be grateful.