Right now ladies and gentlemen, back to Okwata with the lights and lonely music of that gone groove, where you can sit back and relax dig some of the wonderful things . . .
Warm-Up: mosey to the seawall in front of the fountain and then circle up for SSH x20, Abe Vigoda x15, Arm Circles x20 (10 each direction), Imperial Walkers x20, Peter Parkers x15, Floyd Maywethers x15, and Parker Peters x15.
The PAX moseyed to the fountain barricade for barre.
COP1: 3 exercises (Single-leg lunge, Side leg raise, Pistol squat), 3 Sets with a mosey after each set, 1st Set x20, 2nd Set x15, 3rd Set x10 (each leg, i.e. 1st Set 20 on left and 20 on right)
COP2: The PAX moseyed to the fountain barricade for Jack Webb Went to the Bar. This was like a standard Jack Webb, but for the air presses, the PAX had to sit against the bar. If the PAX’s legs weren’t mush yet, sitting against the bar took care of it. Jingle Vader took over the cadence for YHC.
COP3: The PAX moseyed to the sea wall for a Hurricane Hoedown (counting down from 7 with flutterkicks in 4 positions – upright, hands, elbows, flat). High Rise took over the cadence for YHC.
COP4: The PAX moseyed to the Cabana of Pain for 3 sets of pull-ups x5.
Count off, Nameorama, close out with announcements, intentions, and prayer. The gift is great, but the Giver is greater still. Teach us to be generous!
The PAX did a lot of work in a short amount of time, and the whole body got hit. Perfect start for the day. Thank you for letting me Q!
