Sunday morning I'm inviting all of you to my place starting at 9:45 a.m. to a) watch the Steelers dominate the Bengals, and b) do the first Football Frenzy Workout of the year.
Here's what the workout entails. Your base gear should be a gear that you could comfortably spin for 3.5 hours.
5 yard = 15 seconds, high cadence, base gear
10 yard = 30 seconds, high cadence, base gear
15 yard = 45 seconds, high cadence, base gear
20 yard = 60 seconds, high cadence, base gear
Any points scored = Stand in a hard gear for 30 seconds
Interception/Fumble = 1 minute leg drills, 30 seconds each leg
First down = 10 seconds, high cadence, base gear
Change of possession = 10 seconds standing, base gear.
Play under review = Stand the entire time the play's under review. (When they come back from the commercial break, the play is still under review, so start standing again, slacker!)
Beer = super easy gear, super easy spinning
Car = back pedal
Wal-Mart = 2 minutes standing in a hard gear
Any time a new "command" happens, it will supersede the previous one even if you're not done with it yet. For instance, the play could be under review when they go to commercial break. As soon as a beer commercial comes on, you're done doing the the "stand the entire time the play's under review" and now you're doing "super easy gear, super easy spinning." The only exception is Wal-Mart commercials. Nothing stops a Wal-Mart commercial and you HAVE to finish out the 2 minutes standing hard.
A couple tricks for doing this workout yourself:
1) write or print out the "commands"
2) keep a clock with a second hand within sight; counting out 30 seconds in your head is next to impossible around the third quarter
3) keep at least 2 spare water bottles nearby; it's cheating if you stop to go refill your bottles partway through
4) keep some food nearby; again, it's cheating if you stop to get something to eat
5) turn on a fan right when you start