Warm-up: began with the Good Morning (as all warm-ups on good mornings should start), then completed a series of dynamic exercises including Frankenstein walks, airplanes, caterpillar walks, high knees, butt kicks, karaokes, and power skips.

The Thang: the PAX grabbed bricks from the Bullpen shed and completed 3 mins as many reps as possible of: 20 press squat, 15 V-ups/flutter kicks, 10 burpees, and 5 clock lunges. This was repeated 3 times with 75 secs of rest between sets. Next the PAX left the Bullpen parking lot to travel to the skatepark in Durham Central Park. The method of travel was the Apple Turnover: alternating bear crawl and crab walk. The PAX teamed up in pairs: one PAX set the pace with the apple turnover while his partner followed behind with a lunge walk. The PAX traded places every minute. Once at the skatepark, the PAX did their best Tony Hawk Pro Skater impersonations with two rounds of skateboard-themed exercises: 5 Ollies (tuck jumps), 10 kickflips (jack ass merkins), 15 superman raises, and 5 angle grinders. Having shredded the gnar, the PAX returned to the Bullpen HQ with a fellowship pace jog.

Mary: the PAX stretched their sore hamstrings and calves for 3 minutes rather than completing the usual core-themed exercises. This audible was appreciated by all.

COT: only announcement was The Bull on October 26th. Be there.