After doing my best Mama’s Pride impression and sleeping through my Q at Rock City on Monday, I was determined not to let that happen again today. With my alarm clock properly set, I awoke to join and lead 5 PAX for a beatdown on a wet and windy morning at Okwata.
After a brief disclaimer, we moseyed over to the open area by the lake seawall across from the Mardi Gras Fountain for a quick warmup consisting of: SSH x 20, Windmills x 10, Grass Grabbers x 10, Imperial Squat Walkers x 10, Arm Circles x 10 (both directions), and 8-count Body Builders x 10.
The Thang
With our bodies sufficiently warm, we did 2 rounds of stations on the 5 raised planters (1 pax per planter).
Station 1 = Bulgarian Split Squats (left leg up)
Station 2 = Derkins
Station 3 = Bulgarian Split Squats (right leg up)
Station 4 = Irkins
Station 5 = Box Jumps
Station 6 = (Timer) 7 burpees and mosey to Station 1
Next, we moseyed to Canal Blvd. stopping at each of the 5 tall streetlights along the way for ATMs — 15 Alternating shoulder taps, 10 Tempo merkins, and 10 merkins (all in cadence). In true form police fashion, Triple Shift properly pointed out to me at the third streetlight that my tempo merkins were speeding up and lacked the proper tempo. Never one to want to allow fatigue to impact proper form, I slowed the tempo for the final two streetlights.
Arriving at Canal Blvd., we rested our swole chests for a bit. Bernie Sanders to the top of the levee, mosey down to the stop sign on the other side; then, back to the lakefront with a Bernie Sanders up and mosey down.
Enough upper body rest… we moseyed back to the warmup area stopping at each of the 10 shorter light posts along the seawall for Jack Webbs (1 merkin, 2 shoulder press; 2 merkins, 4 shoulder presses; etc…). We arrived back at the warmup area with enough time for LBCs x 20, Dying Cockroach x 20, and Flutter Kicks x 20.
Back to the flag for COT. As always, thanks for the opportunity to lead.
