21 PAX gathered for my first Okwata Q on a gloriously humid morning, although a slight breeze was present so it made for a much more tolerable beatdown. Since the grass on the levee is still well over a foot high and plenty saturated from all the rain we have been having I opted have the PAX stay mostly on cement today, much to the dismay of couple members of the PAX. Disclaimer was given at our usual location and we moseyed over to the intersection for some warm up.
Warm Up (all done IC):
- SSH x 20
- Windmills x 10
- Cement grabbers x 15
- Self love x 15
- Arm circles fwd/rev x 10 each
- Imperial Squat Walkers x 15
The Thang #1: PAX was split into 2 groups (1 group had 3 members due to the odd number). 1 member of the PAX would run up the hill in stated direction while partner stayed at the bottom and performed an exercise. When partner 1 completes the lap swap with partner 2.
- Lap 1: partner 1 run uphill facing forward, partner 2 high plank
- Lap 2: partner 1 side shuffle facing neutral ground, partner 2 L side plank
- Lap 3: partner 1 Bernie Sanders, partner 2 R side plank
- Lap 4: partner 1 side shuffle facing sidewalk, partner 2 plank clocks (right arm move hand back and forth from 1:00, 3:00, and 5:00 positions; left arm move hand back and forth from 11:00, 9:00, and 7:00)
While planking Hokie Pokie asked if I had plans on performing the 20 sec worth of squats for ISI today. I told him I was unaware but would work that in for later in the beatdown.
The Thang #2:
Mosey over to the benches for some alternating upper and lower body exercises. Burpees are the counter.
- Burpees x 15 reps
- L step ups
- Derkins
- Calf raises
- Dips
- R step ups
- Shoulder taps
- Squats jumps
Thankfully PAX is intelligent enough to avoid some standing water with exercises so not all exercises were performed on or in front of the bench in order to stay as dry as possible. After this it was time to mosey back to the flag for some Freddy Mercury x 25 reps and the ISI challenge for 20 seconds, with proper form demonstrated by Mahatma. Count-off, name-o-rama, announcements, intentions, and sweaty ball of man.
Thanks to all the men who got out in the gloom for my first Okwata Q. Hopefully it was worthwhile. Can’t wait to do it again.
