With all the new NOLA PAX members that have taken the Daily Red Pill and joined our ranks, there are so many great workouts they have missed since the inception of F3 NOLA. One of my favorites at Okwata is the 40! Thank you, Rudy! Other epic beatdowns such as the H8 and Elevens with Burpees at Okwata are always crowd pleasers. Since the Army Corps of Engineers raised the height of the lake levee, this AO is like no other in the city. As a side note, you can also thank Mayor Cantrell and former Mayor Landrieu for keeping the grass well manicured over the years.
WARMUP
After my disclainer, we do a quick mosey around the Mardi Gras fountain with side shuffles, high knees and butt kicks and head over to the levee. The space between the sidewalk and the bottom of the levee is very spongelike and lumpy so watch your step.
THE THANG
As I give the instructions, I hear some groans from the veterans and get some puzzled looks from the newcomers as they process the task ahead of them. It’s pretty simple. Run up and over the levee 40 times and perform 10 exercises 40 times. The sequence of the beatdown is as follows:
Burpees, Plank Jacks – 10 sec break
Side Lunges, Catalina Wine Mixers – 20 sec break
Supermans (Red Sun/Yellow Sun), Shoulder Taps – 30 sec break
Reverse Crunches, Bonnie Blairs – 40 sec break
Merkins, WW2 Situps / Wife Pleasers
It’s 6:13am and we head back to the Freedom Hammer
COUNTOFF, NAMERAMA AND COT
Honored to lead all the HIM (High Impact Men) today and grateful for your friendship, camaraderie, and accountability. Prayers for those fighting cancer and those who have lost loved ones! Lord help us be the leaders we were destined to be for our wives, children, and community!
