Tag: The Uptowner

HVAC and YHC walked up from different directions to make an even half dozen for this morning’s Uptowner.  YHC had found a workout called the 1 x 20 workout that I wanted to try.  T-claps to Tool for tweeting out the website where I found it.  I only wish he could have been here to enjoy the pain it created.

I gave the disclaimer and we were off for about a 20 foot walk to our warm-up COP.

The Thang

Warm-up – All IC:  SSH x 25; IW x 25; Good Morning x 10; DQ x 15

Negatives:  All exercises are 1 set of 20 reps.  We did 1 second on the up and 5 seconds on the down.  The count was a little weird at first, but we got used to it.  The idea was that each set would take about 3 minutes and the last rep should be very painful.

• Squats
• Rows
• Right Leg Split Squat
• Bench Press
• Left Leg Split Squat
• Shoulder Press
• Calf Raises
• Curls
• Skull Crushers (needed to break this up into a set of 12 and a set of 8 for the Q’s cranial safety)

Walk to Playground with your heaviest rock.  Paired up and completed the following circuit twice (10 reps each time with 1 second on the up and 5 seconds on the down).

• Pushups
• Dead-Lift
• Pull-Ups

Walked back to the rock pile and replaced our selected rocks.  This took a while – Rudy had 4 to return.

Count off, Name-o-rama, and praise for blessings and prayers for those affected by the floods.

Moleskin

This hurt.

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With flash flood warnings from NOAA, would YHC have shown up if he wasn’t to be the Q? Would he have just turned around and gone home if no PAX had showed up? We will never know the answers to these questions because a trusty PAX joined YHC. While the Wolfpack PAX may have played it say to seek higher ground, YHC and PAX would have none of that: grab life, don’t run from it.

Although uptowners are reluctant to step out of their box, the PAX moseyed through the rain with their Gibraltars farther than usual for a Friday for a short warm up:

Good Morning 25xIC
Windmills 15xIC
SSHs 20xIC

Because it was, to put it mildly, muddy, the danger of slipping was high. So your QHC decided the PAX needed to just sit around with their Gibraltars and avoid unnecessary injury. Good time to talk about new Netflix series, musicals that First Graders like, grunts and groans, typical mumble chatter for guys with time to shoot the breeze.

Peoples Chair 1:00
Shoulder Press 20xIC
Peoples Chair 1:00
Curls 20xIC
Peoples Chair 1:00
Rows 20xIC
Peoples Chair 1:00
Tricep curls behind hear 20xIC
Peoples Chair 1:30 (or, as some would say, eternity)

Rinse and repeat.

Incline Merkins 20xIC
Channing Tatums 20xIC
Dips 20xIC
Tatum Channings 20xIC
Derkins 12xIC

Peoples Chair (sans Gibraltar) 1:30
Peoples Chair (still sans Gibraltar) 1:30
Peoples Chair (thank God, sans Gibraltar) 2:00 (or beyond eternity)

Tired of sitting’ around, time for a little Mary: LBCs 100xIC

Mosey back to rock pill for a quick Namorama, thanks for rain, and prayers for wisdom and comfort.

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At 5:30 it was looking like a PAX of two but then out of the darkness a few more trickled in hot to bring the count to six.  Good to see HVAC back this week, especially since there was the notion he might be one-and-done after Hawg’s yoga workout last week. This was YHC’s first Q at the new, no-run Uptowner so this meant incorporating in more exercises and COPs in lieu of that not-so-manly jogging/frolicking that is known to occur at Wolfpack Mountain.  After the disclaimer we were off in a non-mosey for a warm up around the flag:

SSH X30 IC
Hill Billies x25 IC
Arm Circles X20 IC
Windmills X20 IC
Alt Shoulder Taps X20 IC
Plank Rolls X20 IC

Grad a rock and head for the first baseball field to pair up for a descending burpee circuit:

PAX 1 lines up facing PAX 2 with a safe distance between. PAX 1 completes 10 Burpees while PAX 2 completes curls with the rock. Flip flop back and forth until each PAX has done 10,9,8,….=55 Burpees total for each man plus lots of curls and some rows thrown in at round 5 or so.

Head in a non-mosey 30 yds away to field #2 for an Mary inspired Indian Bear Crawl. PAX lines up in outfield (behind third base) for with alternating Mary while last guy bear crawls to front. A bit hard to explain to the woosy and winded PAX but it came together once we started.
Round 1 to home plate: LBC, Russian Twists, Flutter Kicks, Penguins
Round 2 back to outfield: Plank, low plank, LBT
Bonus Round 3 consisted of side squat walk w/rock OYO to fence and back. Some grumbling at this point but the PAX stayed with it.

Enough time for one last COP with:
Rock Curls X15 IC
Rock Rows x15 IC

Walk back to flag while doing Shoulder Presses w/rock. Deposit coupons in proper spot and call it a morning.

COT included prayer for those traveling, Kim Chi’s friend, Fracsac’s brother, and YHC’s son.

Nothing groundbreaking or newsworthy this am, just six men all striving for a solid beatdown. No whiskey-dicking in sight.

Tool

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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.

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4 horseman met for the inaugural Uptowner.  We met at the normal Pontiff SF spot, but this proved to be too much moseying to get to the rock pile.  Next week we will meet at the Rocks.  Tell your friends.

SFx made the unfortunate decision to attend Wolfpack Mountain instead.  20 years of weightlifing down the drain.  He sent me this picture after the workout:  The New SFx

The Thang

We took a much too long mosey to the Rock Pile.  Circled up next to the rock pile and got comfortable.

Warm-up COP: SSH IC x 40; Imperial Squat Walkers IC x 20; Good Mornings IC x 10; Arm Circles IC x 15 Forward x 15 Backward; Toe Raises IC x 15

We then selected two rocks each from the pile.  One “good form” rock (read small) and one large rock.

COP #1 (All IC):  “Say Anything” Squat (GF rock) x 12; Rows (Large Rock) x 20; “Say Anything” Lunge (GF rock) x 10; Bench Press (Large) x 20; Dead Lift (Large) x 12; Shoulder Press (Large) x 15; Curls (Large) x 20; “Say Anything” Toe Raises (GF) x 20

Mary: LBC IC x 75; Superman IC x 20

COP #2 (All IC) – Press Set:  Squat Press (GF) x 15; Curl Press (Large) x 15; Squat Press (GF) x 15

Mary: Slow Flutter IC x 10

COP #3 (All IC, All GF Rock): SA Squat x 10; Rows x 20; SA Lunge x 10; Bench Press x 20; Dead Lift x 10; Shoulder Press x 20; Curls x 20, SA Toe Raises x 20

Return the rocks and Mosey (much too far) back to the VSF.

Moleskin

I don’t know about everyone else, but YHC thought this passed by quickly.  As stated we are moving the flag location to the Rock Pile.  You can still park in the same spot and walk, or there is a dirt road that leads to the Pump near the Rock Pile.  Veterans may start parking on the street across the tracks and walking over.  I enjoyed the first one and am looking forward to the rest.  Thanks for indulging me.

-Hawg

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