Tag: Pontiff Playground

  • Bacon and Legs

    QIC filling in for Bogey today as he took the Q for me 2 weeks ago. I rolled in just in the nick of time, right at 5:30. I caught up with HVAC as he was finishing his usual pre-workout warm-up laps around Pontiff Park. A quick disclaimer and off we go.

    I was immediately scolded by Triple Shift and Kim Chi for running too far for the warm-up COP and breaking the usual Uptowner routine. You live and learn, or I guess I live and learn. Better luck next time.

    Warm-up COP:

    • SSH x20 IC
    • Peter Parkers x20 IC
    • Hill-billies x20 IC
    • Parker Peters x20 IC
    • Arm Circles x20 (10 forward, 10 backward)
    • J-Lo’s x20 IC

    We moseyed over to a line of trees spaced 20 yards apart for some BLIMPS. I stole this one from Rudy, since I enjoyed it so much last time.

    • 5 Burpees. Run to the next tree.
    • 10 Lunges each leg. Run to the next tree.
    • 15 Imperial Walkers. Run to the next tree.
    • 20 Merkins. Run to the next tree.
    • 25 Plank Jacks. Run to the next tree.
    • 30 Squats. Run to the next tree.
    • Plank and wait for the PAX to finish.

    Next we went to the baseball diamond for the Bearmuda Diamond. A variation of the Bearmuda Triangle, except 4 points instead of 3. Get it??? Very crafty.

    Round 1: bear crawl the bases.

    • 1st base: 1 burpee
    • 2nd base: 2 burpees
    • 3rd base: 3 burpees
    • Home plate: 4 burpees

    Round 2: bear crawl the bases.

    • 1st base: 2 merkins
    • 2nd base: 4 merkins
    • 3rd base: 6 merkins
    • Home plate: 8 merkins

    We stayed put for the next exercise, where the name for our work-out was coined.

    • QIC: “The next exercise is a new one, called Aiken Legs.”
    • Triple Shift: “Like Clay Aiken legs?”
    • QIC: “Or maybe Achin Legs?”
    • Triple Shift: “Bacon legs? Like wobbly legs?”
    • Frac Sac: “Bacon and Legs?”
    • And there you have it.
    • 4 exercises, no breaks in between. 2 rounds.
      • 20 Squats
      • 20 Step-ups (10 left, 10 right)
      • 20 Lunges (10 each leg)
      • 20 Split Jacks (10 each leg forward)

    We went to the baseball outfield for some Mary.

    • LBC’s x20
    • Leg lifts x20
    • Dying cockroach x20
    • Flutter kicks x20
    • Hello Dolly x20
    • American Hammer x20

    A slow mosey back to the tree line for another round of BLIMPS.

    • 5 Burpees. Run to the next tree.
    • 10 Lunges each leg. Run to the next tree.
    • 15 Imperial Walkers. Run to the next tree.
    • 20 Merkins. Run to the next tree.
    • 25 Plank Jacks. Run to the next tree.
    • 30 Squats. Run to the next tree.

    Run back to the flag for 2 minutes of planks.

    • 30 sec both hands
    • 30 sec left hand up
    • 30 sec right hand up
    • 30 sec both hands
    • 10 sec Mission Impossible

    Utterly spent, I threw in the towel. Number off, Name-o-rama, intentions and a prayer. Thanks for letting me lead. A happy and safe weekend to all!

    Walleye

     

     

  • Double Down

    Well done is better than well said.” – Benjamin Franklin

    It is easy to talk about what you want, but the hard part is putting those words into action.  You may say that this problem could be resolved with stronger self-discipline…but even that is limited. Sometime you may be tired, sometimes you may make excuses….and your actions fall short of what you actual want.  The real key is to have someone hold you accountable for your words, which will lead you to your desired action.  That’s where F3 comes in.  It is a great tool to develop relationships (2nd F) to help you take more action and become a HIM. #lexicon

    Let’s get to it… 5 men of NOLA gathered in the gloom to get stronger.  So let’s begin…but first…

    DISCLAIMER

    The Thang

    COP#1, and only: The beatdown (since we are acting like Uptown)

    20x LS Squats IC
    10x Arm Circles IC (while holding a squat)
    15x Tap Dancers IC
    15x Mountain Climber Stretch IC

    Enough for now, go grab a small rock.

    20x Rock Jacks IC
    20x Rock Marches IC
    30x Squat Reaches IC
    Recover with a Bear Crawl about 30-40 yards

    Repeat that one more time.

    8x Merkin-to-Side Plank (1 rep each side/held Plank for 2-3 sec)
    4 sets of:  5x Skull Crushers / 5x Bench Press

    Repeat that one more time, but do 10 reps this time.

    8x Balance Pistol Squat IC (Right, then Left)
    10x Balance Rock/Leg Curls IC (Right, then Left)

    Repeat that one more time.

    10MOM:
    15x Putins IC
    15x Hello Dolly w/ Leg Lift IC (preparation for the Doctor)
    10x Penguins IC
    15x Heel Taps IC
    10x R. Leg Curl/Lift IC
    10x L. Leg Curl/Lift IC
    8x Dr. Ws IC (there he is!)

    Done. Circle up for the COT, where we held the Countoff, Nameorama, and Prayer (for the injured…get better Josiah!)

    Moleskin

    Great work by the Pax today!  Tclaps to StubHub for posting & pushing through his injury!

    Tclaps to Hawg for keeping me accountable on the Snooze Formula!