Conditions: Crisp 77°F, 4 mph WSW breeze, 88% humidity
YHC rolled into Okwata to find the AO alive with Old Glory already waving. Kilo and Mayhem were closing out a BROGA session, and Fracsac was making his Garmin and Kuch proud. The countdown to my QvQ showdown with The Champion Catfish is in single digits, and it’s time to shake the rust. Mayhem and I tag-teamed a Co-Q workout, trading off every 10 minutes mimicking the QvQ style.
At 05:30, 11 PAX were present, but only 6 were there to work. Disclaimer was given, and we were off.
Warm-O-Rama (Q: Pinewood):
Mosey to the front of the Lakefront, the side of the Lakefront closest to the lake of course. Many PAX were bewildered by this lingo.
17 Side-Straddle Hops
10 Slow-Ba-Godas
10 Grass Grabbers (or Concrete Grabbers)
Arm Circles in Tiefighter Pose:
10 Forward (Right leg)
10 Reverse (Left leg)
Thang 1 – Route 66 (Q: Pinewood):
At each of 11 blue light poles:
1 to 11 Burpees
10 to 1 Air Squats
From the Mardi Gras Fountain to the Canal Blvd palm trees, Mayhem and Highrise crushed it finishing a few poles ahead. Highrise’s heartrate reached 97% of his max, 173 bpm.
Thang 2 – BOMBS (Q: Mayhem):
10 Burpees
20 Overhead Presses
30 Merkins
40 Big Boys
50 Air Squats
Spiced with spontaneous Mayhem Merkins
3 at Overhead Press
4 at Big Boys
6 at Air Squats
Frac pointed out the potential beauty of a 3-4-5 pattern, but Mayhem insisted on mayhem.
Thang 3 – Dora (Q: Pinewood):
Partner up. One PAX runs the levee loop (South up, bear crawl West, North down, then East to teammate) while the other does reps:
100 Little Boy Crunches
200 American Hammers
300 Crunchy Frogs (an experiment)
Pinewood/Highrise: 140
Mayhem/Fracsac: 141…
Thang 4 – Route 66 Spinoff (Q: Mayhem):
From the Canal Blvd palm trees, at every tree bed:
Merkin Plank Jacks starting at 11, down to 1
Lunge walk between each tree bed
Just as we were wrapping up, the runners strolled in. Led by Kuch, who is supposedly “a spy for Coach Amy.” They ran 4.25 miles at a 9:23/mi average pace.
COT:
Count-O-Rama / Name-O-Rama
Announcements:
Gnarly Nutri: Wednesday 7/16 @ Audubon Park (St. Charles entrance)
Ruck @ 8:00 PM, Run @ 9:00 PM
QvQ at Okwata AO (not Thursday’s Okwata BD): Friday 7/18 – Pinewood vs. The Champion Catfish
Book Clubs at CC’s Metairie Rd @ 6:45 AM
Tuesdays: Screwtape Letters
Thursdays: Freed to Lead
Kilo’s Anti-Trafficking Mission Trip: Post-Bourbon Chase in October. Stay tuned for more.
Prayer Intentions / Closing:
Closing praying thanking God for the gifts and opportunities He has graciously blessed us with. Along with our duty to reciprocate the same grace we’ve been mercifully given.
SYITG,
Pinewood
