Abacus
Abacus

RED Friday – Tommy Mac

This year the first Friday of the month has been RED Friday at The Uptowner.  I have to give credit to F3 Greenwood.  I stole their idea and sometimes steal their workouts.  Today we celebrated the life and service of Sgt. Thomas MacPherson.  More on him in the NMM. Conditions: …

The Great 8

YHC was going to fall short by a tenth of a point in the ISI challenge for the month of May.  But yesterday YHC saw an opportunity to take the lead, but was careful not to taunt Shooter from the Northshore and chance getting crushed!  Those NS Pax are relentless!  …

Wally Warm-Up

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 …

Curls For The Girls

Seven men got some loving with rocks on Friday at Pontiff…gotta get those guns and upper body honed for the summer.  No running involved so lot’s of time to hopefully build some muscle.  Here’s what we did: IPW x25 Goofballs x20 AC x20 WM x20 Crab Cakes x20 LS Squat …

Teamwork

Mosey over for a quick warm up in the great lawn. 15x Plank Jacks IC 20x Elevator Merkins IC 20x Peter Parkers IC 20x SSHs IC Partner up for some Dora 1-2-3. 100 Burpees (at the Great Lawn) 200 Mayweathers (at NOMA) 300 Squats (NOMA neutral ground) Mosey over to …

Hold’m

1st off – sorry for the delayed BB Post – Warm-Up: All in Cadence Michael Phelps x 16 SSH x 25 Peter Parker x 16 Parker Peters x 16 Shoulder Taps x 16 Hill Billy x 20   Grab your rock – Q recommended something in the “medium” range – …