YHC always gets excited on the days he Q. YHC is very thankful to lead his very first Birthday workout on a beautiful morning. 25 PAX were there to spend this special day with YHC. Usually, YHC sees familiar faces on a WPM Friday, but YHC noticed a few Non-Uptowners traveling to this AO. YHC is very appreciative of the support, including Hokie Pokey’s WPM debut, Mahatma, Bogey, and Jesus Juice. Sandbar made YHC aware of a FNG, later named BugBites. YHC gave his standard disclaimer and off we went!!!
Warm-ups
Short mosey to the base of the WPM and did the following in cadence:
Grass Grabbers x 10
Windmills x 10
SSHs x 20
Self Love x 10
Mountain Climbers x 20
The WPM
Starting at the base (first ramp) of the WPM:
1.) Partner up. Dora with 300 SSHs. While one PAX was performing the SSHs, the other PAX was running up and down the ramp. Flap Jack until the team finished 300 SSHs.
2.) Now at the base of the 2nd ramp. Picked a different partner. Dora with 250 King Kong Shoulder Taps. While one PAX was in the plank position doing the shoulder taps, the other PAX was running backwards up the ramp and down. Flap Jack until the team finished 250 shoulder taps.
3.) Ran through the flat level. However, stopped at each beam (10 per level), and did a burpee with a jump touching the above beam. All the way until the PAX got to the base of the 3rd ramp. Picked another different partner. Dora with 200 LBCs.
4.) Ran through the flat level. However, stopped at each beam again (10 per level) and did a burpee with a jump touching the above beam. All the way until the PAX got to the base of the 4th ramp. Picked a different partner. While one PAX was lunge walking up the ramp, the other PAX was running backwards up the ramp. Once at the top of the ramp, ran back down the ramp and tagged his partner. Flap Jack. Now the other PAX continued to do the lunge walk where the first PAX left off. Complete the task until the team lunge walked all the way to the top of the ramp.
5.) Ran through the flat level. However, stopped at each beam again (10 per level) and did a burpee with a jump touching the above beam. All the way until the PAX got to the base of the 5th ramp. Picked a different partner.
HIIT (High Intensity Interval Training) Race
YHC stressed this as a team race. While one PAX was resting and waiting at the base of the ramp, the other PAX was sprinting up the ramp, did 5 Hand-Release Burpees (Hurpees), and sprint back down. Tag your partner and flap jack. YHC stressed to each PAX to give it all on their sprint because each will get a chance to rest in between. Rinse and repeat 4 rounds for each PAX (total of 8 rounds for the team). T-claps to Mahatma & Saban, GSpot & Douille, and Flaming Lips & Quincy for finishing 1st, 2nd, and 3rd, respectively.
Circled up for a quick Round of Mary:
Hello Dolly x 20 IC
Dying Cockroach x 20 IC
Ran down the stairs back to flag and finished at about 6:17 a.m.
COT
Count-O-Rama 25PAX, Name-O-Rama, announcements, intentions. One FNG from Florida. He owns a franchise dealing with mosquito control. Therefore, he was named BugBites. Today we celebrate Peppa’s retirement from the Navy. He has flown F18s for the past 20 years. Thank You for your service and we couldn’t be happier that you and your family moved to NOLA and are a part of this great F3 Nola cult. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. Thank you for all the birthday wishes. SYITG
“FORTY” – “one”
King Kong
