{"id":444522,"date":"2024-11-01T05:51:06","date_gmt":"2024-11-01T10:51:06","guid":{"rendered":"https:\/\/www.f3nola.com\/2024\/11\/01\/okwataween-from-squints\/"},"modified":"2024-11-01T05:51:06","modified_gmt":"2024-11-01T10:51:06","slug":"okwataween-from-squints","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2024\/11\/01\/okwataween-from-squints\/","title":{"rendered":"Okwataween – from Squints"},"content":{"rendered":"

Mosey to the Fountain<\/p>\n

Warmup<\/p>\n

\u2022
\nSide-Straddle Hops (SSH) \u2013 15 reps
\n\u2022
\nAbe Vigodas \u2013 10 reps
\n\u2022
\nArm Circles Forward \u2013 10 reps
\n\u2022
\nArm Circles Reverse \u2013 10 reps
\n\u2022
\nSeal Claps \u2013 10 reps
\n\u2022
\nSide Steps Across the Lawn
\n\u2022
\nPeter Parkers \u2013 10 reps
\n\u2022
\nShoulder Taps \u2013 10 reps<\/p>\n

Thang 1: House of Pain<\/p>\n

Mosey to the House of Pain, then 3 rounds of:<\/p>\n

\u2022
\nPull-Ups \u2013 30 seconds
\n\u2022
\nDips \u2013 30 seconds
\n\u2022
\nDerkin Push-Ups \u2013 30 seconds<\/p>\n

Thang 2: Slam Ball Timer<\/p>\n

Mosey back to the Fountain. One Pax member takes the Slam Ball up the levee (5 slams at the top) while the other Pax perform:<\/p>\n

\u2022
\nAmerican Hammers
\n\u2022
\n8-Count Body Builders<\/p>\n

Thang 3: Core & Leg Burnout<\/p>\n

Three rounds, 30 seconds each of:<\/p>\n

\u2022
\nWW3 Sit-Ups with Slam Ball
\n\u2022
\nJump Squats
\n\u2022
\nMonkey Humpers<\/p>\n

Mosey back to the Flag for COT<\/p>\n