The View has a namesake for each day, with Wednesday being, you guessed it, Whoopie. YHC considered a Whoopie themed beat down, but just couldn’t come to terms with it. With the next best thing in mind, YHC intended to bring a good whoopin’. 4 eager Pax joined YHC for a group 5 strong on the humid shore of the Lake. A brief disclaimer, then on to it…
Warmup
SSH IC x 31 Abe Vigodas IC x 10 GG IC x 10 IW IC x 20 Low Slow Squats IC x 10 PP IC x 20 Shoulder Taps IC x 20 MC IC x 20 10 Burpees OYO
COP 1
Mosey to the bench and circle up for Ring of Fire. Hold Al Gore and each Pax completes 10 Monkey Humpers, next starting at 5 count. Rinse and Repeat x 3. Shake it off with SSH IC x 10
Dirty Mac Duece
YHC showed up early and set up some cones on both sides of the levee to make the course. Four rounds of 3 x 12 rep exercise with a lap up and over the levee and back. There were arms, legs and core on each. If you wanted to know more detail, you should have been there. It was awesome!
COP 2
Grab a rock and circle back up. All Pax hold the rock overhead while each Pax completes 10 curls, next starting at 5 count. Rinse and Repeat x 3. I think we did something else, but who knows. We were all sweaty.
Triple Nickel
5 Rounds of 5 exercise at the base of the levee and 5 exercises at the top of the levee. It’s a real blast, especially when you do burpees at the base and merkins at the top. Spoiler alert, we did that. Kimchi was impressed by this point.
COP 3
There were only a few minutes left, so Pax was instructed to grab their rocks. Papa Smurf was saddened at first, but overjoyed when he discovered we weren’t returning them yet. Circle Up and hold the rock in a squat position (Al Gore sort of). Each Pax does 10 rows, next starting at 5 count. Rinse and Repeat x 3.
Return the rocks and mosey back to the VSF for the COT. Count off, Name-O-Rama, Announcements, Intentions, and closed with a prayer to the Sky Q.
Thanks for posting with me today. It was a pleasure to lead.
SYITG
