It’s been a little over two months since The World dominated the Gnarly Nutria. Hoping to keep the memory alive, today seemed like a good day to remember and celebrate. So at the ironically named Uptowner, three worldly men broke out in celebratory 3-6-3 exercises.
There is one rule at The Uptowner, and as a result of that rule everything written below occurred within 3 feet of the flag.
Warm-up
SSH x 31 (IC); IW x 31 (IC); J-Los x 15 (IC); Abe Vigodas x 16 (IC); Burpees OYO x 20; Good Mornings (IC) x 15
The Celebration
A series of 3-6-3 exercises. Each exercise consists of 3 super slow cadence reps with a hold at the end, followed by 6 regular cadence reps, and then 3 more super slow cadence reps with a final hold. Why do we use the 3-6-3 to celebrate? Check the historical records to see why.
Here are the excercises (all con roca) – We all chose two rocks: big and bigger
- Shoulder Press
- Curls
- Squats
- Rows
- Bench Press
- Left Leg Lunges
- Tricep Curls
- Right Leg Lunges.
Break for some Mary: LBC x 31 (IC); Penguins x 31 (IC); Dying Cockroach x 31 (IC)
Then repeat the 3-6-3 exercises
Announcements and COT and the celebration ends.
Moleskin
- It felt good to reflect on our greatness.
- There was a general consensus that the 3-6-3 is harder that it seems. I’m looking forward to some lactic acid build up.
- It’s my overall feeling is that The Uptowner sucks and I believe it is wholly due to the one rule of The Uptowner.
- They don’t get much more consistent than Fracsac and JV. Thanks for the inspiration brothers.
