I’ve had an exercise in mind that is perfect for the Bullpen for a few months. I planned to do it last time I Qed, but the gates were locked. Fortunately for us today was the day, when YHC arrived at 0525, the gates were wide open and one PAX was already in the house. With 0530 only one other PAX showed, and we got started. A couple minutes into Warm Up and YHC was lamenting how we needed one more, low and behold, another PAX, arrived. After another couple minutes, one more showed and our crew was full at 5.

Warm Up

SSH x 24

Good Mornings x 12

Porta-John Chinooks x 12

Reverse Porta-John Chinooks x 12

WMH x 12

Imperial Walker x 20

Hillbilly x 20

The Thang

Mosey to Durham Central Park at the top of the Circle.

Partner up for Burpback Mountain – a partner exercise where Partner 1 begins doing burpees and partner 2 begins running (backward uphill, forward downhill) after 3 laps switch partners, repeato until both partners combine for 100 bupees. In the case of our group of three, 150 bupees.

After that fun, we moseyed to Motorco for three sets of Bulgarian Split Squats. Between the first and second sets we did the slow dip, between the second and third, we added a high knee step ups. Once we finished the third set, we went to the side of Motorco for two sets of exercises.

Once there, we assumed the Balls to the Wall position and did 10 Cadence Count Australian Mountain Climbers, then a 10 count recovery peoples chair. Back into BTTW position for 10 county Hipslappers, recover into a 10 count people’s chair. YHC checked the time and realized we had to mosey back to startex for the exercise he’d been waiting to lead.

Back at startex, everyone grabbed a brick, we circled up for a plank brick arm circle exercise. In the high plank, we did the following:

Right arm extended in front x 10 cadence count arm circles, switch arms repeato

Right arm extended to the side x 10 cadence count arm circles, switch arms repeato

Right arm extended out with elbow bent x 10 cadence count arm circles, switch arms repeato

Mary

Flutter kicks x 41.

Two or three guys put away all of the bricks back.

COT

Buy a F3 Durham Shirt. Pre-order runs through Saturday.

Prayers for Florence’s family as they have decisions to make in their lives on next professional steps.

Prayers for YHC’s buddy Czuch, who is suffering with congestive heart failure and other ailments at the age of 43.

YHC took us out.