Good things happened at Okwata on Thursday am. It started a bit earlier than usual when YHC and Shorty got out there at 5am to install the pull up bars on the picnic shelter that we had previously decided would suit our needs. Okwata is a great site but that is one of the only things it lacked to make an ideal AO…problem now solved. After a little drilling and zipping in some screws, we now have three solid pull up bars near the fountain. We were a bit worried the levee board police or NOPD might drive by and see the lights as we were working so we had a bogus sorry…”we were hired by the mayor’s office to install them as part of a citywide fitness initiative.” Luckily it didn’t come to that and hopefully they will remain up there for many workouts to come.
Install was finished just in time to get our sweat on so after the disclaimer, our PAX of five moseyed the usual loop around the MG fountain with a some high knees and backpedaling thrown in for good measure. Circled up on the grass for a warmup COP:
SSH x20IC, Windmill x20IC, Imperial Squat Walker x20IC, Peter Parker x20IC, Plank Jack X20IC
Mosey to paved area on the seawall for a few rounds of progression exercises using the circular concrete planters:
Round 1: Bear Crawl Suicides using the 5 planters. Start at the line in the concrete, bear crawl on right side to first planter, stand up, loop around and run/sprint back on left side. Rinse and repeat until all 5 planters have been conquered. (that last long stretch really had the sweat flowing)
Round 2: Tuck Jump Suicides using the next 5 planters. Start at the line, run/sprint to back of first planter, complete 2 tuck jumps, run/sprint back. Rinses and repeat with untill all five planters are done, increasing tuck jump x2 each time (2,4,6,8,10=30 total)
Mosey to next cluster of planters for:
Round 3: Inclined Merkin progression using the 8 concrete planters. Start with 2, move to next one and increase by two each time. (2,4,6,8,10,12,14,16=72 total reps)
Mosey to next cluster for:
Round 4: Ledge Crunch (knee-ins?) using the 3 concrete planters. Start with 10, then 20, then 30. 60 total
YHC wanted to hit the next cluster for dips but time was limited so a mosey across the street to backpedal the inclined stretch where Canal Blvd goes up the levee. Mosey on top of the levee and down to the picnic shelter to test out our new hardware. Split in two groups to do pull-ups (group 1) while group 2 run up levee to other side and back as the timer. Rinse and repeat with each PAX doing two rounds of each exercise.
Mosey back up to the top of the levee with just enough time for some core work. Line up facing the lake to what would be a dealer’s choice round of Mary (this is out of Griswold’s playbook…thanks Griz) with each PAX choosing and leading an exercise.
Douille – Dying Cockroach x20IC
Rudy – Russian Twist x23IC (those last three were brutal)
Shorty – three part leg crunch?? x10alt, x5R,x5L
Tool – Plank Roll – alt R&L x20IC
Surge – Aquaman x20IC
Mosey back to flag for usual announcements and COT. It was a great morning to be outside making ourselves stronger. The picturesque scenery along with the breeze off the lake make Okwata a great AO. T-Claps to Douille for making the drive across town from the river to the lake….please let the other Uptowners know they don’t need a passport and the journey isn’t all that bad.
Thanks for letting me lead.
Tool
