{"id":444279,"date":"2024-10-21T14:56:59","date_gmt":"2024-10-21T19:56:59","guid":{"rendered":"https:\/\/www.f3nola.com\/2024\/10\/21\/a-taste-of-h8-from-space-cowboy\/"},"modified":"2024-10-21T14:56:59","modified_gmt":"2024-10-21T19:56:59","slug":"a-taste-of-h8-from-space-cowboy","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2024\/10\/21\/a-taste-of-h8-from-space-cowboy\/","title":{"rendered":"A Taste of H8! – from Space Cowboy"},"content":{"rendered":"

Weather: Clear, no wind, 55 degrees<\/p>\n

Another beautiful morning at Kennarie Ridge! Gave disclaimer and headed to JPAX.<\/p>\n

Warmups
\nSamson Stretch 5 sec hold x 5
\nSlow Low Squats x10
\nAbe Slogodas x10
\nForward Arm Circles x10
\nBackwards Arm Circles x10
\nSeal Claps x10
\nSSH x15
\nHillbillies x10<\/p>\n

The Thang
\nIn preparation for the H8 at Okwata this Thur, I thought this beatdown would help us work on those bear crawls. Kenna Brah and Charmin did their own exercise routine since they were nursing injuries.<\/p>\n

Start at front of JPAX
\nRun to JPAX loading dock ramp, Bear Crawl up, Lunges down
\nRun back to front of JPAX
\nBurpees x10
\nRepeat run to loading dock ramp, Bear Crawl, Lunges, and back to front of JPAX
\nBurpees x10
\nMerkins x20
\nRepeat run to loading dock ramp, Bear Crawl, Lunges, and back to front of JPAX
\nBurpees x10
\nMerkins x20
\nStep Ups x30
\nRepeat run to loading dock ramp, Bear Crawl, Lunges, and back to front of JPAX
\nBurpees x10
\nMerkins x20
\nStep Ups x30
\nSSH x40<\/p>\n

7\u2019s: BBSU, run up stairs, Step-ups, run down ramp<\/p>\n

Head to flag. COT<\/p>\n