Hot. Humid. Muggy. Perfect mid-October weather for Florida…
Five PAX met at ReCity Durham to face their morning with cheerful defiance. Rain? Yankees win yet again? USMNT out of the World Cup? Bricks? Not Friday yet? The wool socks ordered from Amazon for rucking aren’t coming in until MONDAY now? PSSSSHHHH! Fine, we’ll kick ass from 0530 to 0615 so the rest of the day seems easy.
Warm Up
Yoga Stretching (Yes, you read that right – YHC has decided, to do some actual stretching in stead of counting Merkins as a “warm-up.” Fish-n-Chips’ recent Q at #duckandweave was the inspiration)
Arm circles fwd and reverse
Good Mornings
Willie Mayes Hayes
The Thang
Grab 2 bricks and lets mosey to Bull City Crossfit
B.P.P.U. – Brick Partner Pull-Ups
Run to pull up bars – partner up (a pair and a trio in this case).
Round of 5 or 10 pull ups, partner does 10 squats with bricks, flap jack
Round of 5 or 10 pull ups, partner does 10 squats with bricks, flap jack
Another round of 5 or 10 pull ups, 15 squats with bricks,
Final round of max pull ups +5, 20 squats with bricks as a pair.
With the smaller numbers and such a large lovely pull up frame to work with, the PAX could have done pull ups, squats, pull ups, squats in cadence. Lo siento…
Run to hill for a– NOPE way too wet. Backup plan! Run to large parking lot across from YMCA and partner up
Brick Dora 1-2-3 at the large parking lot
Without fail, if YHC is down at F3 Alpha for more than 2 days. There will be some sort of Dora exercise. I’m amazed at how much those suburban ATLiens love doing Doras. Last week, YHC did a bear crawl dora with kettle bell movements only we used cinderblocks. It was awful on all levels. So, we have bricks, we have the space, we have the PAX, why not?
Run the perimeter of the lot while brick SSH x 100
Run the perimeter of the lot while merkins X 200
Run the perimeter of the lot while squats with 4 bricks x 300
Tclaps to the trio this time (Pebbles, Low Tide, Flanders) for doing extra work and complicated math to keep track of how many they’ve done. This took some time for sure as most Doras do, so it was 6:10 by the time we had finished and had to hustle back.
Run back to ReCity counts as Mary
The best part is that we didn’t do Russian Hammers till failure (thanks USMNT!) or Death by Flutter Kicks like YHC thought we could try… oh well, YHC will Q again.
CoT
Name-o-rama.
Durham 5-Year Convergence coming on Friday 10/20 at TBL. Show up and give Riggs/Floyd/Doogie a hard time (just me? okay…)
Prayers and we are out!
Moleskin
Good crew today, good chatter. Not mumblechatter per se but actual “How is your family?” and “What’s your update on schools for next year?” type questions. type conversations. Small but encouraging 2nd F talk that means much more than water cooler conversations.