This week marks the 3rd round of The Bullpen. YHC was worried that the numbers would be dwindling now that the newness of the newest Durham AO is wearing off. But instead…11 pax fought off the call of the fartsack and started things off right.
Warmup:
LBAC forwards and backwards
Windmills
Imperial walkers
Sloooowww merkins (for Sloooow Pitch and his newest 2.0)
Stretch anything that needs it…
The THANG:
Mosey on over to the pullup bars. On the way we did a backwards sprint up the hill. This was mostly for Happy. His Happy arse thought he knew exactly what was coming, that we were headed for the pullup bars. YHC showed him and thing or two…and then we headed to the pullup bars.
The deconstructed pullup:
10 dead hang pullups
10 3-count down negatives (with a pullup to the top if you can)
Flex hang as long as possible
Dead hang as long as possible
Slow mosey on down towards the Carolina Theater. There were some hills along the way. We did some sprints up the hill with merkins at the end, then some sprints to the top with burpees at the top and bottom.
More running, to the theater. Dips and derkins
More running, to some parking lot. Air squats and jump lunges
More running, back home.
Mary:
Fluttas
Heels to heaven
Russian hammers
Supermans
Slow apple pickers
COT
Moleskin:
– Strong work today by the pax.
– Bullpen jokes are making a comeback, by the way
– Tclaps to Slooow Pitch for the newest 2.0. See you in 3 months?
– Speaking of 2.0s, it occurred to YHC that we all have a lot to be grateful for. Certainly F3 is among them. Love how F3 makes us better together.
AYE!