Okwata – there is no AO more unpredictable! This time of year is a crapshoot as to weather but when you sign up to Q you get rolling either way!
11 men showed up to the lakefront to work. After a short disclaimer Triple Shift and his buddy (one day to join the pax, Adam) decided to skip the work out and take a walk along the lake.
The rest of us took a short mosey to warm up:
Short run with high knees and carioca around the fountain then circle up
SSH x 25
Side lunges x 25
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. JV decided that the PAX had not embraced the suck of the wet ground and had us perform superman roll to back cross – this got the group fired up.
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!
1 minute plank recovery
Mosey back to the flag – apology to Abacus – he was tying his shoes and we took off not realizing he was pulling a hard 6! He caught up and we started some Mary!
Combo x 20 2 count – Dying Cockroach into Penguins
Combo x 20 2 count – In and Out to flutter kicks
High Plank J – Lo’s x 15 2 count
COT
Give thanks and take nothing for granted – carry forgiveness in our hearts!
Let’s do this again some time!
