YHC made his return to F3 Qing/posting this morning after a long few months away from the game dealing with a calf injury. Let me say, there”s no better place to get back into the swing of things than at the new Bullpen AO. Fantastic site; once you find it, that is. YHC took a few wrong turns this AM because he thought he knew where ReCity was — wrong! GPS is more helpful than your instincts for all of you who someday post at the Bullpen. Once YHC found the place, there was only one question left, “where”s the pull up bar?”
5:32a and we”re off (with so much changing in this world, it”s nice when some things stay the same) Warm up jog down to the Bull City CrossFit site where the most amazing pull up rack proudly stands outside. Lucky for us, the CrossFit crew is still sleeping when F3 works out so we had a full 30 minutes to borrow their equipment.
Set 1 – Pair up and do 10 reps of 5 pull-ups (any style you like) and 10 BW squats; keep squatting or doing more reps until last group finished
Interlude: Jog down to bottom of the hill and bear crawl to the top, near the oval sign —
It”s worth mentioning that at this point, multiple PAX had made several Blindside references due to the lack of warm up and free-forming Qing that was going on. YHC wasn”t phased because it”s the mumblechatter that he missed so much while he was out for the past few months. Only one way to address such things … onto Set 2
Set 2 – Stay in pairs, do 5 reps of 5 pull-ups and 10 BW squats; keep squatting or doing more reps until last group finished
Interlude: Jog down to bottom of the hill and bear crawl back to pull-up bars — stopping at ever light post and knocking out 10 merkins
Set 3 was abruptly cut short as the CrossFit crew finally decided to get their day started. While no words were exchanged, the PAX quietly departed, wanting to be respectful of their equipment in hopes of using it again.
Next up – MotoCo; PAX got into a dip position and moved their way down the 10 picnic table line; when at the end, 10 dips. PAX then found a spot on the railing and knocked out 10 rows, 10 irkins and 10 dirkins.
Last stop – Jog on down to the Old Durham Ballpark and crawl bear up the side walk to “the green bush” — Admittedly, YHC was free-forming this Q a bit and decided to use natural landmarks vs. time or reps to set the duration of the exercise. Several PAX were having a tough time with this, notably the almightly Riggs. This chatter only made YHC happier knowing things would be silent if we were instructing everyone to do arm circles.
Grand finale, job back up hill to ReCity and circle up for a couple minutes of stretching — yes, stretching — something YHC has learned first hand is essential to be able to keep posting in the gloom.
COT:
– Big thank you to so many PAX for supporting YHC while I was recovering from injury. Can”t tell you how great it felt to be back out there today.
– This AO is perfect; so many opportunities – YHC strongly encourages all Churham PAX to come check this one out and for Qs, downtown Durham is a hell of a campus to work with
– F3 Family Day @Pink”s this weekend
– Special Forces Survivor event next Friday night (TopO) and Saturday AM (TBL)
– Good luck to Funny Money running the 5 miler in Durham this weekend