A break in the rain to bring in the pain

AO: Big Creek

When: 03/03/2020

PAX: Spit Valve, The Body, Mr. Hand, Snake, Swiper

QIC: @F3_Swiper

Dry mornings have been at a premium thus far in 2020 and it looked like the Pavilion was in for another PAX visit, but all we need is a window and this AM, we got it.  Here’s how it went…

Warm-O-Rama:

Mosey up around the short side of the kidney bean for warm up’s:

SSH

Good Mornings

Weed Pickers

Hillbillies

The Thang:

YHC had a playlist queued up with some classic Metal and just couldn’t put it away because we were free to extend the boundaries.  First exercise was an AMRAP/ run/ burpee challenge with partners:

Partner A:  AMRAP 10 mercans, 15 Alabama Ass Kickers, 20 Squats, 25 LBC’s

Partner B:  Run all the way to the end of the parking lot, perform 5 burpees, run back

Rinse and repeat X 5

Next:  Quick break for some bat wings:  25 in cadence of forward sun gods, reverse sun gods, seal claps, and overhead claps without dropping your arms from start to finish

Lastly:  mosey to the baseball fields for some Mucho Chesto:  Lunge walk up the hill stopping at each tree for 10 mercans, wide mercans, diamonds, stagger left, stagger right.  2 rounds to the top and then back to the flag

COT:

Prayers for our communities facing the Coronavirus:  Cases reported in GA, but there are precautions we can take, such as:

  • Wash hands frequently
  • do not touch face, ears, nose, mouth, eyes, with your hands
  • try to stay 6 feet away from others, 10 if someone is coughing
  • if you feel sick, contact your medical professional
  • Focus on strength and wellness:  Exercise, stay hydrated, eat well, get enough sleep, be cautious of being over stressed and overworked, carve out time to recharge every day.  If the disease becomes widespread, having a strong immune system appears to be a key indicator in those whose who contract the virus, but experience only mild symptoms.

Naked-Man Moleskin:

8 PAX will be taking on the GoRuck 12-miler this weekend.  Cheers and looking forward to continuing the Alpha tradition.

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