Sorry, really late backblast. Better late than never, but not much as the memory had faded.
I do remember the warm-up, or at least the theme. It is common for a Pontiff workout to start with 31 Side Straddle Hops. Wally Pontiff, the namesake of the park, wore 31 playing baseball at LSU. He died of a heart attack in his sleep when he was 21. Had that not happened, he’d probably be working out with us in the gloom. Starting the workout with 31 SSHs has always been my way of thanking a family that’s given to our community and honoring a guy that died way to young.
So today I wanted to stretch the warm-up out a little and make it a little more challenging than normal. We did 31 of each exercise. It went something like this: SSH, IW, Squats, Moroccan Night Club, Peter Parkers, Windmills, Parker Peters, Dying Cockroach, Calf Raises
Then we grabbed some rocks and did a couple of rounds of 3-6-3 exercises. This involves 3 super slow reps, a hold, 6 normal, in-cadence reps, a hold, and then finish with 3 super-slow reps. I made it up almost a year ago, because I’m a punk. The World had beaten Uptown by a score of 363 to 360 in the Gnarly Nutria. I Qd a month later at Audubon and developed this exercise pattern to remind them of the winning score. However, it’s actually a pretty good workout. So we did 2 rounds of shoulder presses, Squats, Curls, Toe Raises, and Rows.
Then we carried one large and one small rock to the playground. 3 stations: Bench Press with large rock AMRAP, 90 degree hang, and Plank. 30 second plank was the timer. 2 Rounds of that. Then we moved to 3 more stations: Swing Merkin, Swing Row, Tricep curl with small rock. 7 Swing Merkins was the timer. We completed 1 round and returned our rocks.
Good workout with a couple of great guys. r
