Okwata – there is no other like it.
6 pax including a Downrange FNG. After a short disclaimer and the word for the day tenacity!
We took a short mosey to warm up with high knees and carioca around the fountain then circle up.
SSH x 15
Side lunges x 8
AbVagoda x 8
Peter Parker
Shoulder Taps
Head to the levee – line up for India Run – Pax the takes the lead and instructs the group what exercise shouts disperse – all PAX runs down the levee performs a 3 count then runs back to the top and the run continues until all have had a chance to lead.
Now time to work:
1-5 levee work
Start with
1 Burpee – run up levee perform 5 Merkin Jacks on top run down perform a Burpee run back up 5 Merkin Jacks run down
Now 2, then 3, then 4, then 5 – Performing the 5 Merkin Jacks each time you hit the top of the levee
1 minute plank recovery
Partner Up – Wheel Barrel to the top (NOTE we did move down to a lower section)
Pax 1 and 2 perform plank high fives – up to 10 by 2’s (right hand then left hand = 1)
Then Pax 1 holds Pax 2’s feet as he upper body bear crawls up the levee
Rinse and repeat 4 times so each PAX got 2 shots at climbing the levee!
Alternate with 20 BiG Boys
1 minute plank recovery
Mosey to house of pain 3 rounds of 5 pull ups
Mosey back to the flag for some Mary!
Combo x 20 2 count – Dying Cockroach into Penguins
Combo x 20 2 count – In and Out to flutter kicks
High Plank 1:30 with some merkins mixed in.
COT
Give thanks and take nothing for granted…….be tenacious in your love and blessings. God Bless!
