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November 10, 2019

WHEN: 11/07/2019
QIC: Soybean
PAX: Banana Split, Blue Indian, Clipboard, Dial Up, Justice, Knope, Sodapopinski

It had been months since YHC had been to the Bullpen, which made it especially good to be back out with the PAX of downtown Durham. In thinking about a theme for the Q, YHC centered on the user of cinder blocks. Most of us have experienced cinder blocks as notoriously effective in delivering a beating – for the biceps while being carried on a run, for the forearms and shoulders while being farmer carried and overall engaging the core in every exercise where deployed. As 0530 rolled around, 8 PAX gathered in the gloom. Props to Dial Up for running to the AO as an alternate mode of travel.

WARM UP
OH Clap x 10 IC
LBACs x 10 IC x reverse
Good Mornings x 7 IC (Knope Clap optional)
Windmills x 7 IC
Harvester x 10 IC
Willie Mays Hayes x 10 IC

THE THANG
PAX grab cinder block, mosey to Bull City Crossfit, stopping along the way for a cinder block “break:”
1st Corner: Plank Jacks x 25 IC on block
2nd Corner: Mountain Climbers x 25 IC on block
3rd Corner: Plank Jacks x 25 IC on block
4th Corner: Mountain Climbers x 25 IC on block

At Bull City Crossfit, partner up for modified DORA:
50 Pull-Ups
100 Squats
150 Box Cutters
Timer: Farmer Carry 2 cinder blocks two electric poles and back

Cross the street to Motorco for alternating:
Australian Pull Ups
Step Ups
Timer: PAX farmer carrying 2 cinder blocks 6 planter lengths and back

Mosey back to base, stopping along the way for:
1st Corner: Plank Jacks x 25 IC on block
2nd Corner: Peter Parker Peter x 15 IC on block
3rd Corner: LBCs x 15 IC (blocks aside)
Back to base with cinder block

MARY
Low Plank Hold Ring of Fire x 5 count per PAX
Superman Ring of Fire x 5 count per PAX
Side note: Justice made sure Dial Up was well-represented on the counts

COTS
Sign up and get the 2nd F Churham BBQ on your calendars – 11/16/19 from 11a – 3p(ish)
https://docs.google.com/spreadsheets/d/1-MfGB8_WodHnjR4mk8BtRDorlKt2X4cIAx1dcqVkpOA/edit#gid=0