It’s been quite a while since my last post at Diablo due to change in my work schedule, but it was great to be back this morning. Rucking is greater than running simply because you can get a great workout in while still having some great 2nd F. It was great to see all the guys this morning. We started by heading to planet fitness where we did 20 monkey humpers facing the door. We then headed to The coconut horse but on the way stopped and did 25 squat thrusters, 25 flutters pack over check, and 25 squats. At the coconut horse we did descending Merkins 10 to 1 pack on. We then stated back and finished just in time. Great work by all. Honor to lead. Good to meet some new guys I hadn’t previously had a lot of conversations with. Thanks for the push Sledge!
Author: Voodoo (Page 2 of 6)
It has been an honor to be Site Q for Bulldog for the past year +. Watching it grow from the beginning with regulars like…HIPAA, WattsUp, DryRub, Pedal, Rudolph…until is has grown to have a steady 10-15 every Tuesday has been awesome. F3 has been, as most of us feel, an anchor. It’s starts my day off right, clears my mind, fills it with positive energy, and lifts me up when I need that little push to get out of my own way. It reminds me, in the COT, to let God go before me and shape me into a better man everyday. Anyway, enough of that . I am really happy to hand over the reigns to Timeframe. He is going to do a fantastic job. Here’s the fun we put down.
Pledge
Warmup:
MNC x 20
Low slow squats to stretch it out x 10 OYO
Merkins x 10 IC
Imperial walkers x 10 IC
Thang:
Dora
100 Curls
200 Swings (personal bell)
300 Step ups / calf raises
While P1 goes P2 will (1 lunge walk down/ bear crawl back until curls are done…rd 2 lateral lunge down/ high knees back…rd 3 duck walk down 5 burpees then high knee back
Voodoo Special:
Mary: American Hammers, LBC, Freddie Mercury’s, Crunchy Frogs, plank jacks all x 25
Repeat x 2
Miscellaneous pain: repeat 2x times
Arnold presses x 10 each arm
Upright rows x 20
Over head pulls x 20
Super man presses x 20
Chest presses x 25
Announcements: CSAUP Saturday, Mt Mitchell
Prayer requests: Tubes Friends battling addiction and liver disease, Buckeyes Friend and family,
YHC took us out.
Pledge
Warmup :
Imperial walkers x 15
MNC x 10
SSH x 15
Bobby Hurleys x 10
Thang:
AMRAP : 1 min
Squat curl press
Merkins
Flutter kicks
Tricep extensions
Plank jacks
Halos
Lap in between
Dirty Dogs
KB swings
Curls
Big boys
Chest Press
Baby makers
SSH
Lap
Step ups
Dips
Rows
Front raises
LBCs
American hammers
Calf raises
Rinse and repeated and till soaked!
Announcements: IPC coming up, JJ 5 k
Prayer requests: SA 2.0, Short sale surgery, AT surgery, Our Country
YHC took us out
It was a steamy, sticky day at the Bulldog and we had a great group of HIMs ready to get after it.
Pledge
Warmup
Stretch 1 min
SSH x 15
Imperial walkers x 15
MNC x 10
Thang:
10 Burpees
20 KB Swings
30 Merkins
40 Squats
50 SSH
Duck walk down and jog back
30 second rest
10 Burpees
20 KB Pull overs
30 Mike Tysons
40 Curls
50 Big Boy sit-ups
1 lap/ Mixed Mary for approx 5 min then back to it..
10 Burpees
20 Over Head press (each arm)
30 Shoulder Taps
40 Squats
50 Mountain Climbers (Count R)
1lap and finished with Mary
Grest work by all!
Announcements: Annihilation Saturday
Prayer Requests: Sister acts 2.0, upcoming surgeries for some pax
It was a beautiful, hot, steamy morning at the Bulldog. 7 HIMs showed for some work.
Pledge
Warm-up: MNC, SSH, LBCs
Thang:
11s merkins and squat curl press (mosey 25 yards and back in between)
11s big boys and dips (mosey in between)
11s curls and over head pulls (mosey in between)
11s swings and rows (mosey between)
Just in time.
Announcements: PT test Saturday
YHC was took us out
I wanted to try and hit just about everything with a workout…mission accomplished. Here it goes
Pledge
Warm up:
Imperial walkers x 15
Arm circles x10 F/B
Merkins x 15
Windshield wipers x 10
Ab hollowing hold
The Kitchen Sink: 2 rounds
Swings: 25
Curls : 25
Squats : 25
Renegade rows: 15 each side
Step ups: 25 (count R only)
Shoulder Taps x 25
Upright rows: 25
Mountain climbers 25. ( R only)
Chest press: 25
Squat curl press x 20
Suckage: I had the pax each pick a number between 1-10 and used these and little tasty nuggets at the end!
1 Bobby Hurleys x 20
2 CDD x 20
3 Corkscrews x 20
4 Mountain climbers x 25
5 30 second Rest
6 Hand release Merkins x 20
7 SSH x 40
8 Derkins x 15
9 Burpees x 10
10 calf raises x 25
The last few minutes we did some Mary
Prayer Requests: HIPAA, COVID, and The world
So This week I decided to finished what TacoBell prevented last week lol. There was a nice crowd this morning it was good to see some new faces that we haven’t seen since the quarantine. Here’s how it went.
Pledge
Warmup:
Don Q x 15 IC
Imperial walkers x 15 IC
Merkins x 20 IC
LBC x 15 IC
Thang:
SSH x 100
Squats x 50
American Hammers x 30
Dips x 20
High Knees x 60
Mountain Climbers x 20
Lunges x 25
SSH x 90
Side lunges 15 each leg
Merkins x 20
Bobby Hurleys x 25
Flutter kicks x 25 count right leg
LBC x 30
Obliques x 20
Dirty birds x 20 each side
Baby makers x 30
Burpees x 10
Squats x 60
Plié squats x 40
Wide arm Merkins x 20
Butterfly WW1 x 20
SSH x 100
Mountain climbers x 25
Mary ( pax choice for last 5 min)
Prayer Rrquest: HIPAA, Clavin’s M, Timeframe’s Dad, the nation.
Good work everyone. It was great to have so many out this morning.
YHC took us out
Man I had a great weinkie planned today….but
Warmup:
SSH x 15 IC
Merkins x 20 IC
Thang started like this:
100 SSH, 40 Squats, 30 American Hammers, 20 dips, 60 high knees, 25 mountain climbers, 20 lunges, 90 SSH, 20 merkins….and then it hit me. TacoBell no bueno…donde esta el bano. Sorry Spider-Man but I had to bail. We will finish it!
So I’m not even gonna lie. I had nothing planned for the workout today because I had some home emergencies ( nothing major) , but nonetheless didn’t get it done. So I piggy backed on the matrix…not a good idea…see Matrix back blast. All I know is he started with 4 minutes…yes 4 minutes of burpees and it kept getting worse. Great Q HIPAA and thank for letting us hang out.
Announcements and Many prayer requests were mentioned.
Man it is was good to be back! Even though there were only a few, which made social distancing easy, it was great to have the extra push.
Here’s what we did…
Pledge
Warmup:
Imperial walkers x 15
MNC x 10
SSH x 15
Bobby Hurleys x 10
Thang:
AMRAP : 1 min
Squat curl press
Merkins
Side lunges
Flutter kicks
Tricep extensions
Plank jacks
Lap around the parking lot
30 second rest
Round 2:
Donkey Kicks
KB swings
Curls
Big boys
Chest Press
Baby makers
SSH
Lap around parking lot
Round 3
Step ups
Dips
Rows
Front raises
LBCs
American hammers
Calf raises
Mary for last few and time was up Thanks gentlemen for showing up. Good to see people again lol .
Prayer Requests: Everyone dealing the the Corona virus and it’s effects. Government
YHC took us out