YHC arrived a few minutes early at the AO to proudly plant our newly built shovel flags, one of which is an F3 Flag! YHC would have attached it some lame way to a shovel and called it good, but why do that when we have the masterful Tool in our ranks! T-Claps to Tool for the solid design!
As the clock struck 0530, we had 4 Pax committed to improving themselves ready to rock! A brief Disclaimer…..and then…
The Thang
Mosey around the mardi gras fountain, carioca left, then knee highs, then carioca right. Circle up on the grass in front of the fountain for the warmup:
SSH IC x 31
Imperial Squat Walkers IC x 10
Sun Gods IC x 20 (10 fwd, 10 bwd)
Abe Vigodas IC x 10
Next Up, An Okwata favorite! We’re going to mosey up to the Barre for some double shots with Jack Webb! Where are you Surge? It just doesn’t feel right without you!
1 Merkin, 2 air presses in peoples chair
2 merkins, 4 air presses in peoples chair
you get the idea…
10 merkins, 20 air presses in peoples chair
Mosey to the HOP (House Of Pain)
4 Pax, 4 Stations!
Station 1 – Squats AMRAP
Station 2 – Step Ups AMRAP
Station 3 – Pull Ups AMRAP
Station 4 – Run across the levee, complete 5 burpees, and run back (Timer)
Rinse and Repeat!
YHC needs some more running, and some conditioning….the holidays and then mardi gras have set YHC back! We have just the thing:
Dirty Mac Deuce…..Okwata Style!
This is a routine of 4 sets of 3 x 12 four count exercises all IC (One chest, one leg and one core) with a lap between each set. Our lap was an Indian Run up and over and back on Canal between Lakeshore Drive and Amethyst Street.
Set One
Merkins x 12
Copperhead Squats x 12
WW2 Situps x 12
Indian Run (That sucked…)
Set Two
Catalina Wine Mixers x 12 (Ok, so this is a 6 count, but had to work it in)
Lunges x 12
Tin Snips x 12
Indian Run (Still sucked, probably even a little worse..)
Set Three
Shoulder Taps x 12
Monkey Humpers x 12
Flutter Kicks x 12
Indian Run (Didn’t think it could get any worse…until YHC realized we still had another one to do)
Set Four
Copperhead Merkins x 12
Squats x 12
LBC’s x 12
Indian Run – Why can’t it be 0615 yet????? Why the heck would we do an Indian Run between sets? Who came up with this idea anyway?!? YHC didn’t think there was enough gas left in the tank, but the Pax pushed me to finish it!
Mosey back to the Shovel Flags (that’s right, plural) for the COT
Count Off, Name-o-rama, Announcements, Intentions, and closed with a prayer.
NMM
YHC had Map My Run going this morning, and each Pax did 2.4 miles that can be added to RRR. The weather was perfect at the Lakefront, not too hot, not too cold. There was a certain mugginess hanging in the foggy air, but not the summer humidity we will all come to dread soon enough.
Thanks for posting with me this morning, and for pushing me!
