Six men converged on Lakeshore Dr. this morning and were greeted with pleasant conditions. This was YHC’s last notch on the belt for Q-ing in all six AO sites. Fortunately no rain in sight, even though the forecast looked iffy and YHC mapped out the morning assuming it may be wet and muddy. Operation Dry Feet would still be just as effective with dry ground so after a quick disclaimer, we were off for a mosey around the MG Fountain.
Circle up for the pre-thang:
SSHx30, IPWx30, Plank Rollsx20, Smurf Jacksx20 (All IC), 10 Burpees OYO
Mosey over to where Canal Blvd crosses the levee to knock out 4 laps of the following rectangular route:
Backpedal uphill southbound on sidewalk.
Bear Crawl westbound on top of levee
Run downhill northbound
Lungewalk Eastbound
Mosey over to the first cluster of circular concrete planters for some ledge work. This would be a progression with increasing reps at each planter:
Cluster #1 – 8 planters – Hip Slappers x2,x4,x6,x8,x10,x12x14x16 = 72 Total Hip Slappers
Plank, wait, and mosey to the next cluster.
Cluster #2 – 3 planters – Ledge Crunches x10,x20,x30 = 60 Total Ledge Crunches
Plank, wait, and mosey to the next cluster. (T-Claps to Hotty Toddy for pointing out the L.P. Okwata landmark sign…we’ll definitely have to pass back and read it and incorporate that into a work somehow)
Cluster #3 – 8 planters – Dips x2,x4,x6,x8,x10,x12,x14,x16 = 72 Total Dips
Plank, wait, and mosey to the next cluster.
Cluster #4 – 10 Planters – Inclined Merkin x2,x4,x6,x8,x10,x12,x14,x16,x18,x20 = 110 Total Inclined Merkins (This proved to be brutal…maybe too brutal. Note to self: next time swap hip slappers for IM) T-Claps to Cowbell for nearly executing the lagniappe dare of inclined merkins on the 3ft trash bin.
That was it for time so a short mosey back to the flag. The usual COT announcements. YHC took a play out of Splash’s book and encouraged the PAX to all try to do something nice for one person today, whether it be a family member, co-worker, neighbor, etc. Ended with a prayer for the flood victims in LA, bombing victims in Belgium, and also gave thanks for the religious freedoms we enjoy here in the US, especially on the heels of a Christian holiday weekend many of us celebrate.
In addition to our modest PAX of 6, there were plenty of runner, walkers, and cyclist on the lakefront this am. It always seems to give a slight motivational boost when others are out bettering themselves along side us. Glad I was one of the ones out there this am.
-Tool
Tool, congrats on hitting for the Q cycle. The smurf jacks killed my legs right of the bat. The planters took out my arms.
Yeah, my legs are still feeling it. Not sure if it’s still the aftermath from the March Madness and Boss Keen’s workout earlier in the week or the Smurf Jacks and lunge walks. I might eliminate the Smurf Jacks from my go to list since it may do more harm than good.
No… Don’t eliminate them! That was my first time doing them, loved it. Definitely felt it, but I think I’ll add it to a list for an upcoming Q.
I agree. The smurf jacks killed my legs in a good way. Really wore out the quads.