Today marks the 3rd year of F3 for YHC. And it so happens to be the day after a very important local rivalry game. AND it rained all week and this morning. So we had 6 PAX at Bullpen.
YHC loves a good Bullpen session. If #theBullpenIs wasn’t a thing, YHC would push for the AO to be renamed “Downtown Playground.” You got bricks, a skate park, a giant muddy hill, parking lots, parking decks, benches, buildings, railings, hills, and a set of pull up bars that are the envy of any CrossFit gym. All kinds of stuff to work with!
Warm Up –
Five PAX got to ReCity to rock and roll, with a sixth in tow. YHC expected a delayed start #DurhamTime and with the Duke/UNC game last night, we’ll take anyone coming in hot!
SSH, Imperial Walker, Good Morning (great clapping guys!), Prisoner Squats and mosey to Skate Park!
The Thang –
Merkins at the Skate Park – 25 regular, lunge walk to the lower bowl, 15 derkins, bunny hop back to the top, 25 wide-grip, lunge walk to the lower bowl, 15 erkins.
Mosey to bottom of the hill – split into 3 pairs for a quick Usain Bolt –
1 – Low Tide and Funny Money – Burpees for the group
2 – Knope and Nails – Mack Tar Jai’s (no time to spell check – sue me)
3 – Tater and Soybean – YHC forgot because Soybean called it and YHC just ran.
Mosey to old Fire TOwer – stop at 4-way on the hill to regroup.
Fire Tower teams – count off by 1’s and 2’s.
Group 1 – run around the building, Group 2 – Burpees – flap jack
Group 1 – BTTW on the fire tower, Group 2 – 10 burpees – flap jack
Mosey back to Skate park – with a pit stop at 4-way stop to regroup.
Skate Park II work
grab some rail for inverted rows / Austrailian Pull ups.
graab some wall/low rail for dips
repeato
Mosey back to ReCity for Mary
Mary –
Flutters x 25
Hammers x 15
Hello Dolly x 15
Heels to Heaven x 15
Outlaws clockwise and reverse x 25 each
CoT-
Announcements:
1. 2nd F lunch at Cosmic Cantina tomorrow at noon
2. 2nd F Regional event – Hi-Wire at Golden Belt – March 9th – 12-2 PM. M and 2.0s invited/encouraged
3. RECity 3rdF project in process – join the ReCity Project channel on Slack for updates and input.
4. Knope made sure each of us knew how much he loves the Tar Heels of UNC. Please ask him about it at your next CoT!
Prayer by YHC
We missed Name-a-rama – YHC’s fault – 10 penalty burpees!
NM –
Thankful for three years in this community. I love being a part of the growth in Durham and North Durham. In Feb 2016 there were 5 sites in Durham – we’re up to 12 in the Bull City and 3 more in Hillsborough that aren’t too far from the homestead. More importantly are the men that come as acquaintances/strangers and become friends through this.
Lastly – YHC leaves you with this:
“Oh, somewhere in this favoured land the sun is shining bright,
The band is playing somewhere, and somewhere hearts are light;
And somewhere men are laughing, and somewhere children shout,
But there is no joy in Durham—mighty Zion’s shoe blew out.”