Due to the COVID-19 pandemic, YHC has not been working in the office, and therefore not in downtown Durham on weekday mornings, and therefore not attending the Bullpen, for over a year. With YHC’s return to the office in March, his return to the Bullpen was inevitable and overdue. That return occurred on 4/8 and it was lovely.

Stationary Warm-Up

10 reps of: side shuffle hop, windmill, good morning, overhead clap, and arm circles.

Dynamic Traveling Warm-Up

Travel the length of the front parking lot bay via the following methods: bear crawl/crab walk, forwards lunge/backwards lunge, inchworm (aka traveling burpee). Alternate 1 length of travel method with 1 length of jogging back to the starting point.

Main Event

On the AO’s brick wall, complete the following isometric exercises:

• People’s chair (ring of fire 10 count)
• Balls to the wall (ring of fire 5 count)
• One-legged people’s chair (ring of fire 5 count, two directions)
• Balls to the wall plank (ring of fire 5 count)

Mosey to the Skate Park. The theme for the day was “explosiveness” (aka power). To train power: decrease the reps and increase the intensity. Full intensity/force development on each rep is the goal. The PAX practiced this maximum force development with 3 sets of 4-6 reps of: box jumps, plyo merkins, broad jumps, and jump lunges.

Then the PAX completed two rounds of a circuit incorporating these plyometric exercises:

• 10 box jumps
• 15 dips
• 10 broad jumps
• 10 jump lunge (per leg)
• 15 burpees

Jog back to the AO

Mary

Dealer’s choice – each PAX chose a core exercise (plank variation) and led the group through 15 reps of it