Fitness, Fellowship, Faith

Day: June 14, 2022

Bulldog Sauna!

Spiderman is slinging his web somewhere in Europe, so I crabbed the Q this time. I was surprised to see some new faces here at the Bulldog. Uhaul, Rubar and Watts Up are warming up with some BURPEES while they wait for me.  Then I see Oompa loompa just coming off the track after doing 3 miles. EC baby!

I start with some warm ups for 5 minutes and tune in to some Van Halen to get this party started. I’ll bet Whoopee doesn’t like them either?

Set 1: 50/10

Burpees, CDD’s, OH press, 1 hand kettle bell push ups/switch, chest press, chest press decline, R&R Let’s mosey around the parking lot after each set

Ser 2: 50/10

crunches, rev. crunches, American hammers, big boys, box cutters, shadow boxing, heels to Heaven, windshield wipers R&R  Let’s mosey around the parking lot after each set.

A little stretching for the last 3 minutes.

Announcements: F3 Dads this Saturday, PT test the following Saturday.

Prayer request: Turtleman, Huckleberry, Nutria bro-in-law and his daughter’s 1st week at Commissioner School, Watson family helicopter crash in Hawaii on a lava and everyone survived but some injuries.

Good work men!

Watts Up led us out in prayer 🙏

Gashouse 6-11-22

Welcome Tyler Lewis, F3 name Murtaugh as in Detective Murtaugh from the Leathal Weapon franchise.

Warm Up

Seal Jacks IC x 20

HillBilly Walkers IC x 20

Overhead Claps IC X 20

Elwoods IC x 20  Thanks for bring these to The Sandlot last Monday Flintstone!

Four split off for bootcamp and went with me.  The rest went with Flintstone for Pain Lab.

Mosey to the corner of Garrison and Churchill for Monkey Humpers and Goof Balls IC x 20.

Mosey to the back parking lot of the library.  Incline Planks and shuffle to the right around the tree.  Shuffle to the left around the tree.  Thanks for this idea, Roscoe!

Mosey out to Garrison for Monkey Humpers and Goof Balls IC x 20.

Mosey to the book drop area in front of the library.  Wall sit while PAX runs around the drop area one at a time.

Mosey to First Presbyterian for ring of abs where Short Sale gave a clinic on various core exercises.

Mosey to Grier Middle School for 11’s.  One Peter Paker at on end of the parking lot and 10 Parker Peters at the other end.

Triple Nickle with Dimond Merkins and Jump Squats.

Head back to the flag and where Flintstone finished up with Core work.

Enjoyed the Q gentlemen.

What Comes Around Goes Around – I’ll Tell You Why

It warm and humid morning at for YHC’s first Q at the Down-Lo.  The perfect chance to get better.

After a quick warm up, we made our way to the park entrance.  We stopped at each step to do calve raisers.  After we felt the pain there, went over to the Down-Lo step station for dips and step ups.

We completed 3 sets then took the quick mosey over to the walking track.

We split the walking track into 4 quadrants.  One pax in each quandrant.

  1. Burpees
  2. Big Boys
  3. American Hammers
  4. LBC’s

We did AMRAP at each station as a  one PAX member ran to the quadrant released that PAX member to go to the next station. Round and round we went until we finished 3 sets.

We then switched exercises.

  1. Burpees
  2. Merkins
  3. CDDs
  4. Mountain Climbers

We did the same method, and went round and round until we completed the 3 sets. On the last set we picked up each PAX member and made our way back to the Steps station for more dips and steps ups. We finally made a quick mosey back to the flag with calve raisers and each step we cap across.

Prayer Request

  • Turtleman
  • Huckleberry
  • Stogie’s Friend
  • The youth




1.21 Gigawatts

6 Him’s got into the heat of Midoriyama and put in a little work trying to get better than the day before.

After a basic warm up with we honor Michael J. Fox’s birthday with a burpee and 21 big boys at each light post from the flag to the  soccer field. Once at the soccer field, we lunged walked and did imperial walkers the length of the field to honor Natalie Portman birthday.

Once at the end of the field at at the hill, we did LBC’s and hills for a little while.  Once we were done with that we lunged walked and did imperial walkers back to the other end of the field. Since their were bleachers there we did some steps up then went back to the light post.

It was also Johnny Depp’s birthday. So one the way back to the flag we took a zig zag motion doing burpees and merkins until we made it back to the flag.


Prayer Request

  • Turtleman
  • Huckleberry
  • Kids out of school
  • Pax with kids on the way

1 John 3:1 – “See what kind of love the Father has given to us, that we should be called children of God; and so we are. The reason why the world does not know us is that it did not know him.”




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