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{"id":363313,"date":"2017-04-13T13:00:18","date_gmt":"2017-04-13T13:00:18","guid":{"rendered":"http:\/\/f3nation.com\/?p=363313"},"modified":"2017-06-17T19:49:02","modified_gmt":"2017-06-17T19:49:02","slug":"okwata-welcomes-dirtymacdeuce","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2017\/04\/13\/okwata-welcomes-dirtymacdeuce\/","title":{"rendered":"Okwata Welcomes DirtyMacDeuce"},"content":{"rendered":"

“Don’t try to be perfect, just try to be better than you were yesterday.”<\/em><\/p>\n

Anonymous<\/em><\/p>\n

The correspondence that was sent out at the beginning of the week showed no Q for Okwata. \u00a0YHC checked his schedule, identified there was no urgency for an early appearance at work, and signed up to Q. \u00a0YHC gave the PAX the gift of Burp Back Mountain last week, while still incorporating elements of the April challenge. \u00a0Would YHC become predictable, or would something new be brought to the levee? \u00a0YHC indicated to the PAX through Group Me that the ever so athletic Dirty Mac Deuce just might make an appearance this week at Okwata. \u00a0Three men joined YHC to stand up to DMD! \u00a0Throw in some elements of the April Challenge, and we have what we can proudly call a downpainment on improvement!<\/p>\n

But first, the Disclaimer……..and then….<\/p>\n

The Thang<\/span><\/strong><\/p>\n

Mosey to the House of Pain. \u00a0A mosey around the fountain would be predictable, and YHC is anything but predictable this day! \u00a0Circle up outside the House of Pain for a Warm Up:<\/p>\n

SSH x 31 IC – cause 31 is my thang…
\nIW x 15 IC<\/p>\n

Enough warm up, we have business to get to…..<\/p>\n

House of Pain<\/span><\/strong><\/p>\n

Enter the House of Pain, comprised of four stations:<\/p>\n

Run over the levee, complete 5 Burpees, and run back (timer)
\nPull – ups AMRAP – YHC brought a pull up assist band, allowing all to embrace the pull up!
\nDips – AMRAP
\nSquats – AMRAP<\/p>\n

Okwata gave the PAX the gift of cool weather on the south side of the levee. It actually felt like at least 5 degrees cooler. It felt so good, a rinse and repeat was in order!<\/p>\n

DirtyMacDeuce<\/strong><\/span><\/p>\n

Mosey to the corner of Lakeshore Drive and Canal, which is where Hawgcycle introduced the H8. But instead of the H8, this is where the PAX met DMD. \u00a0Would the PAX be intimidated? \u00a0Negative! We are men of F3!
\nDMD is comprised of 4 sets of 3 exercises done to 12 count reps. \u00a0There is one chest exercise, one leg exercise, and one core exercise. \u00a0After each set of 3, the PAX runs a lap. \u00a0The lap at Okwata would be the figure 8 from the H8. \u00a0In staying with the theme of unpredictability, YHC made the lap an Indian Run!<\/p>\n

Set #1<\/strong><\/span>
\nMerkins x 12 IC
\nJump Squats x 12 IC
\nBig Boy (WW2) Situps x 12 IC<\/p>\n

Indian Run a figure 8 lap<\/p>\n

Set #2<\/span><\/strong>
\nCatalina Wine Mixer x 12 IC
\nLunges x 12 IC
\nBig Boy (WW2) Situps x 12 IC<\/p>\n

Indian Run a figure 8 lap<\/p>\n

Set #3<\/span><\/strong>
\nBurpees x 12 OYO
\nMonkey Humpers x 12 IC
\nBig Boy (WW2) Situps x 12 IC<\/p>\n

Indian Run a figure 8 lap<\/p>\n

Set #4<\/strong><\/span>
\nMerkins x 12 IC – Mumble Chatter that the PAX only did 12 Merkins in first set, so YHC doubled down and delivered 24 total in set #4
\nPlank Jacks x 12
\nBig Boy (WW2) Situps x 12 IC<\/p>\n

Indian Run a figure 8 lap<\/p>\n

Mosey back to the VSF for….<\/p>\n

Round of Mary<\/strong><\/span>
\nBig Boy (WW2) Situps x 12 IC
\nFlutter Kicks x 12
\nHello Dolly x 12
\nReal Freddie Mercury x 12
\nTin Snips x 12<\/p>\n

COT<\/strong><\/span>
\nCount off, Name-O-Rama, announcements, intentions, and closed with a prayer to the Sky Q.<\/p>\n

Moleskin<\/strong><\/span>
\nHeisenberg is Q’ing a Grow Ruck F2 tonight at the corner of St Charles and First.
\nAvenue Pub is in the plans…
\nThe CCC10K is this weekend, and several F3 men will be in attendance. Due to the time of the event, YHC will be unable to post at the Mothership, although you know he would if he could!
\nYHC would never push this hard while working out alone. Okwata is a great AO, and YHC thanks the dedicated men of F3 for posting!<\/p>\n

 <\/p>\n