At last, time changes are bringing back the morning sunrise at Okwata. Best AO in NOLA, if you ask YHC (which no one does. Their loss.) The Levee and The Sunrise. A great way to start the day. Its unfortunate that the time change also means summer is coming, and with it the morning humidity. But that’s a small price to pay. 5:30 am, 5 PAX are off to the races after a brief disclaimer. And after a request from Cowbell not to run too far. Don’t worry, we won’t be moseying very far today.
Warm Up:
Over by the fountain for a typical warmup.
- SSH x25
- ISW x25
- Arm Circles x10 each way
Plank-up, looking east towards the glorious sunrise.
- Peter Parker x25
- Mountain Climber x25
Jingle Vader points out that perhaps we should have faced west, making it easier to see the sunrise in the east. Think about that next time you are planking….
Mosey across the street to find a planter.
Planter Times
- Right Leg Step Up x20
- 10 Box Jumps
- Left Leg Step Up x20
- Irkins x10
- Incline Mountain Climber x20 (YHC DID NOT SAY “get up” AFTER IRKINS)
- Dirkins x10
- Decline Parker Peter x20 (again, YHC DID NOT SAY “get up” AFTER DIRKINS. Thank you Abacus for listening!)
Pause. Then Repeat. Mosey back to the Levee.
The Levee:
The Lexicon includes “Everest”, and YHC was curious how that would feel. So we tried it…
Lunge Walk Up and Down the Levee with Squats at each step. “Lunge, Squat. Lunge, Squat. Lunge, Squat”. YHC thought going up would be hard. He was wrong. Going Down really sucked. Go Back Up – but stop at the top. Surge serenaded us with the Oompa Loompa song. Thank you.
2 round of faux-Jack Webbs:
- 1st Round: everyone in plank, and STAY IN Plank the whole time. 1:4 ratio of Merkin:Shoulder Tap, up to 10:40
- 2nd Round: everyone on your 6. 1:4 ratio of BoxCutter:LBC, up to 8:32 (time is running short!)
YHC still has some other JW variants in his back pocket for future Qs.
House of Pain
Down the levee to the HOP for 5 stations:
- Burpees x15 (timer)
- Pull Ups
- Dips
- WWII Situps
- Wall Sit
Repeat a 2nd round with 10 Burpee timer. Then back to the VSF. Time for a quick round of Slow Cadence Flutter Kick and Dolly. Need to remember to mix-in the Slow Cadence ab work sometimes. Good stuff….
Announcements – several upcoming CSAUP. Hope to see everyone out at some of these. Bible Study this weekend. Barathon. Summer Series. Weekender in July. Close out with a prayer – YHC in particular asks for blessings on his son as he graduates from Jesuit and prepares for his next step in life. May God be with him, to guide and protect him.
