Okwata is definitely back! Thirteen men showed up this morning for Okwata, making me feel great and so glad I Q’d this morning. Thanks to all the Pax that have stepped at Okwatat over last couple month bringing life back into probably (in mind) one of the best settings for a beatdown on the lakefront.

This workout was very simple and no frills, no “theme” here for World Cup, Basketball final or Notre Dame facts….. The only intention here was to make sure we worked out a balance of chest, core, and legs. Simple enough, but something as a Q I need to pay more mind to to make sure we get our “money’s” worth on these work outs. Here is is:

Warm Up SSH X 25
IW X 15
Grass Grab X 10
Abe Begota X 10
MC X 15
Arm Circles X 20

Ring of dips at Park benches (5) each bench, lunge walk or bear crawl clock wise for one rotation.

Indian run to Canal Blvd

(4) corner + 2

Bernie sanders Up teh Levee, run down, run side ways across

Alternating core or chest at each station

1. 15 merkins on 1, 3, 5 points and 10 big push ups at 2,4,6
2. 7 burpees on 1,3,5 points and 10 american hammers at 2, 4, 6
3. omitted

Indian runs to flag and to lakefront across Lakeshore Drive

Ring of Fire of Squats

Yoga of 5 mins and stretch

That is all, see you on the radio!

Bongo