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November 10, 2019

WHEN: November 7, 2019
QIC: Soybean
PAX: Banana Split, Blue Indian, Clipboard, Dial Up, Justice, Knope, Sodapopinski
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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