5 men met at the new Uptowner SF location near the Rock Pile. YHC snuck up on Boges and JV from the Fire Department Service Road. Bubba found that my idea about parking across the tracks and walking was not a good one. The side street ends right around the area you would want to park. The nearest parking location is to park at the end of Ridgewood Drive and walk from there, although the normal Pontiff Playground Parking provided a nice cool down walk back to the cars. Enough about the parking. I gave the disclaimer and reminded the pax that this is a water bottle friendly workout.
The Thang
Warm-up COP (All IC x 20): SSH, IW, Torso Twists, LSS; Peter Parkers, Rotating Merkins, Seal Jacks, Hillbillies, Monkey Humpers, Parker Peters, Windmills, Ranger Merkins
Grab a couple of rocks: One man maker rock and one rock for showing good form. Bubba selected 3 rocks for improved versatility.
Bring Sally Up Bench Press – Max Reps during each Bridge. * Bogey seemed extra excited about this one. The man must love some Moby. I didn’t realize it, but this stupid song is called “Flower.” The man says “Bring Sally Up” 150 times, yet he’s going to name the song Flower. Wasted 5 minutes of my life searching for the darn thing on Google Play.
Mary: LBC IC x 85; Fartlek Freddie* IC x 25; Hello Dolly IC x 20 (that makes at least 495 LBCs between YHC, Kim-Chi, and JV over the last 2 days). *This was a regular Freddie Mercury, but I changed the tempo throughout. Not sure if I’m feelin’ it. I do like the alliteration though.
Roxanne con roca – Squat on Roxanne, Overhead Press on Red Light. I informed the PAX it would be wise to go with the good form rock here, but I was wrong. This exercise calls for a man maker. There was a little too much downtime in this one. Maybe we should hold the rocks over our heads, or do calf raises during the downtime.
Mary: LBT IC x 20; Putin IC x 20; Flutter Kicks IC x 20
Flora 1 – 1.6 – 1 – 0.6: Partner up. This was originally intended to be a Flora 1-2-3, but that didn’t happen. We also added a fourth set.
- 100 Merkins – Partner 1 does 10 Merkins with feet on rock. Partner 2 planks with feet on rock. Flap Jack – some rocks are not suitable for feet. Modifications were needed.
- 120 LBCs – Partner 1 does 20 LBCs con roca. Partner 2 holds feet 6 inches off ground with roca extended over chest.
- 100 Squats – Partner 1 does 10 Squats con roca. Partner 2 holds a deep squat.
- 60 curls – Partner 1 does 10 curls con roca. Partner 2 holds la roca as if he was holding a dinner platter with elbows at 90 degrees.
Time flies when you are standing still. Great to see the continued growth at The Uptowner. Maybe we have 6 next week? YHC is on Q again. After that, we need some guys to sign up. Click here if you are a man.
COT
We finished with prayers of Thanksgiving for God’s blessings and mercy. We also prayed for those affected by the tragedy in France. Then we enjoyed some F2 with a nice long walk back to the cars.
