YHC had his first Q at the Bullpen and it was a great turnout for the new site which keeps growing and attracting men to downtown Durham. A solid effort from the Pax all throughout the workout and it was inspiring to see the encouragement throughout as we completed a variety of partner exercises. Here is what we accomplished together:

Warmup

• SSH 10x
• Good Mornings 10x
• Side stretch willie mays hayes 10x

The Thang

Pull-up Bar Area

• Indian run to pull up bars
• Pair up 1s on the bar for 5 pull-ups and 2s run down to peck Kings burger stand and run back flapjack (2x)
• Bear crawl from bars to kings

Fire Tower Area

• Indian run to Fire tower, get back with partner
• 1s run around the building/2s balls to the wall hold (flapjack)
• The Pax reconvened for paint the lines with a burpee at the end of each line
• Monkey jumpers for guys in line and for guys when they finished
• Plank hold all together for a solid 10 count of pain

ReCity Return

• Indian run up Corporation Rd
• Mozy to Broadway Rd
• Partner wheelbarrow to the dumpster squat hold when arrived
• Partner carry to the white car in front of ReCity

Mary

• Ring of Fire squat hold position each Pax taking turns around the circle with 5 LBCs
• YHC got tired of just squat holdign so we did 5 monkey jumpers when the ring of fire man was doing his 5 LBCs to cheer him on in pain
• Then YHC got tired of monkey humpers key jumpers and we did overhead claps to bring home the bacon for the final 5 pax member ring of fire turns
• Group LBCs 15x
• 6-inch leg hold 15x
• Dying Cockroach 15x
• Boat/canoe until the core burnt out
• American Hammer 15x

COT

Prayer

• Tater Tot”s M expecting baby #3

Announcement

• Go check out other workouts and support your local AO sites

Welcome FNGs “Country Roads” and “Ankle Bar” to the F3 group and for earning your nicknames in still at the Bullpen.
See you in the gloom,
Nickelback