January 28th, 2021 By Life Alert

14 Pax came out for their DRP on a coooool and moist Thursday morn. Apparently we have moved to Seattle without the benefit of good coffee, badass grunge music, or a government free “safe zone.” The rain lately has been brutal, especially for someone like myself who likes to hit the trails. Nevertheless, F3 and the Rolling Stone AO are always ready no matter the time and temp. 0530 hit, disclaimer given and off we went to warm up.

Warmarama

mosey to the teacher lot with some high knees, toy soldiers, butt kickers, and POX stretchy thing

• ssh x 10 IC
• WM x 5 IC   DON’T pull a Hammy speed
• PP x 10 IC
• IST x 10 IC
• Hillbilly x 10 IC
• Tempo Merkins x 10 IC
• MC x 10 IC

Thang 1

It was much colder than I thought so lets get the blood flowing with some Burpee tag. Partner up. P1 start running around our light to light loop in the teacher lot. P2 drops and does 2 burpees. Catch up to P1 and switch out. Partners certainly get pretty far in just 2 burpees!! 2 laps and 4-6 burpees later the juices are flowing

Thang 2

I’m never really a huge fan of rolling in the mud at 0dark30 at any temp let alone on a January morning. Did my best to come up with the driest BD I could think of but failed to remember that the coupons now reside at the bottom of a hill and today a very wet hill. Oh well, a few wet feet are better than a Heatstroke tunnel of love fest on the football filed. Grab a coupon and meet up in the bus lot for more partner work. P1 exercise and P2 run to the stop sign/F3 RS flag. switch off until exercise complete:

• 50 step-ups
• 100 Derkins
• 150 curls
• 200 squats

Thang 3

• mosey to the covered entrance for some peoples chair. Only one special block of the 7 was invited to partake. Pass the block and drop for a burpee. add a burpee for each block pass for a total of 4 passes. Never a bad time for some A Few Good Men quotes. This one here sums up my attitude every time I Q.
• 
• more PC with air press x 20 IC
• even more PC with can-can x 20 IC
• Finally Bolas al Muro. Balls to the Wall with 20 shoulder taps IC

Mary 

• LBC x 20 IC
• Pretzel crunch x 20 IC flap jack x 20 IC
• Low Flutter x 35 IC
• Recover recover

Namarama/COT/Moleskin

• Thanks for picking me up and finishing out the BD without me. Not sure who stepped up to lead the prayer but with this group I know it was a good one. I have to be at work in the OR ready to go at 0700, so a quick shower and wheels to the pavement by 630 to get there on time. I know there are numerous things/people in all our lives in need of prayer and thought.
• Prayers for Kilowatt and Soprano as they recover from their recent ailments
• Thanks for coming out today and for playing along. Always a pleasure to lead you fine men.  SYITG

Backblast, Rolling Stone

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