“Don’t try to be perfect, just try to be better than you were yesterday.”
Anonymous
The correspondence that was sent out at the beginning of the week showed no Q for Okwata. YHC checked his schedule, identified there was no urgency for an early appearance at work, and signed up to Q. YHC gave the PAX the gift of Burp Back Mountain last week, while still incorporating elements of the April challenge. Would YHC become predictable, or would something new be brought to the levee? YHC indicated to the PAX through Group Me that the ever so athletic Dirty Mac Deuce just might make an appearance this week at Okwata. Three men joined YHC to stand up to DMD! Throw in some elements of the April Challenge, and we have what we can proudly call a downpainment on improvement!
But first, the Disclaimer……..and then….
The Thang
Mosey to the House of Pain. A mosey around the fountain would be predictable, and YHC is anything but predictable this day! Circle up outside the House of Pain for a Warm Up:
SSH x 31 IC – cause 31 is my thang…
IW x 15 IC
Enough warm up, we have business to get to…..
House of Pain
Enter the House of Pain, comprised of four stations:
Run over the levee, complete 5 Burpees, and run back (timer)
Pull – ups AMRAP – YHC brought a pull up assist band, allowing all to embrace the pull up!
Dips – AMRAP
Squats – AMRAP
Okwata gave the PAX the gift of cool weather on the south side of the levee. It actually felt like at least 5 degrees cooler. It felt so good, a rinse and repeat was in order!
DirtyMacDeuce
Mosey to the corner of Lakeshore Drive and Canal, which is where Hawgcycle introduced the H8. But instead of the H8, this is where the PAX met DMD. Would the PAX be intimidated? Negative! We are men of F3!
DMD is comprised of 4 sets of 3 exercises done to 12 count reps. There is one chest exercise, one leg exercise, and one core exercise. After each set of 3, the PAX runs a lap. The lap at Okwata would be the figure 8 from the H8. In staying with the theme of unpredictability, YHC made the lap an Indian Run!
Set #1
Merkins x 12 IC
Jump Squats x 12 IC
Big Boy (WW2) Situps x 12 IC
Indian Run a figure 8 lap
Set #2
Catalina Wine Mixer x 12 IC
Lunges x 12 IC
Big Boy (WW2) Situps x 12 IC
Indian Run a figure 8 lap
Set #3
Burpees x 12 OYO
Monkey Humpers x 12 IC
Big Boy (WW2) Situps x 12 IC
Indian Run a figure 8 lap
Set #4
Merkins x 12 IC – Mumble Chatter that the PAX only did 12 Merkins in first set, so YHC doubled down and delivered 24 total in set #4
Plank Jacks x 12
Big Boy (WW2) Situps x 12 IC
Indian Run a figure 8 lap
Mosey back to the VSF for….
Round of Mary
Big Boy (WW2) Situps x 12 IC
Flutter Kicks x 12
Hello Dolly x 12
Real Freddie Mercury x 12
Tin Snips x 12
COT
Count off, Name-O-Rama, announcements, intentions, and closed with a prayer to the Sky Q.
Moleskin
Heisenberg is Q’ing a Grow Ruck F2 tonight at the corner of St Charles and First.
Avenue Pub is in the plans…
The CCC10K is this weekend, and several F3 men will be in attendance. Due to the time of the event, YHC will be unable to post at the Mothership, although you know he would if he could!
YHC would never push this hard while working out alone. Okwata is a great AO, and YHC thanks the dedicated men of F3 for posting!
