Day: February 5, 2023

Bulldog mornings making bulldogs out of bulls & dogs.

Warm Up:
Imperial Walkers
Squata
Merkins
LBCs

Lunge walk down 10 merkins karaoke back hit 15 kettlebell swings – 5 rounds

Mosey to end of the lot & back

Waiter walk with kettlebell, 10 merkins, waiter walk back, hit 10 squat curl press – 5 rounds

Mosey to end of the lot & back

Grass Pickers, Toy Soldiers

Dips, Checst Press, KB Swings,

Mary:
Flutterkicks, 6 shooters, Crunchy Frogs, windshield wipers

Pledge

Announcements: Winter national Feb 11th, Extinction run March 4, May 15 golf tourney

Prayers:
Turtle man, Brother-in-law, extended family, Huckleberry, Wire Nuts dad,  Bubba Sparks grandmother,Watt’s Up niece’s son having open heart surgery,

Pretty cold morning in the gloom at 0700 at The Yank.  All vets, so a quick disclaimer.  Per usual, I sprinkled trivia questions throughout the workout.  Smart group of guys today, I didn’t stump them on many!

We started with a warm up run around the block and ended at the pavilion for some Corewood:

• Crunch Frogs
• Pretzel Crunches
• Dying Cockroaches
• Protractors
• American Hammers
• Box Cutters

Short mosey up to the track where I explained my M is a school teacher and this previous week was the 100th day of school, which served as my inspiration for the workout.  The pax had to do 100 of each exercise and run a lap.  They could split it up however they wanted.  Most ran a 1/4 of the lap and did 25 of the exercise at each stop.  We did 100 of each of the following:

• Merkins
• SSHs
• Lunges
• Squats
• Overhead Claps
• Mountain Climbers

Mosey up to the front of the old middle school for four corners.  Started with 10 big boys, then 25 derkins, 25 CDDs and 25 Bobby Hurleys.

Mosey back to The Yank.  Still had a little time so we did 20 merkins at The Yank.

Announcements:

• Feb 11 – CSAUP at Folsom at 6:30
• Mar 4 – Extinction Run
• May 15 – YoungLife Golf Tourney

Prayer:

• Nutria was thankful to whoever found his lost DL and mailed it to him
• Brutus – 8th grade friend from Kenya passed away
• Weren’t – Father passed
• Watts Up – Nephew

COT

Another great turnout at the Gashouse! Defib held an intro to CPR with some really good stats on heart health. Some how we had to work for the answers. Good work Defib, we all got educated. After the split, I took my group to educate them on the importance of core training. I found a good 6 min abs workout by Jeff with Athlean-X. We only had 35 minutes left to get to work, so lets not waste any time.

We circle up in the parking lot, hit our six, and start with hands back raises for 60 seconds (much harder than I thought), transition directly to Peter Parkers for 60 seconds, then to cross knee planks (aka slow Peter Parkers) for 60 seconds, and finally a 30 seconds rest. Next we do scissor v-ups for 60, starfish crunch for 60, then upper circle crunches for 60, and finally a 30 sec rest. 

We grab our coupons and riffle carry them to the bridge. Drop the weight and bear crawl up the top of the hill. Hit the bench and push out 20 triceps dips, recover and do 20 step ups, move to the Hobbit rock and push out 20 incline merkins. Now lets mosey down the hill, pick up our coupons and round the world with them back up to the parking lot. 

Next set is more core! On our six for LBC’s for 60 secs, baby makers for 60, heels to Heaven for 60, and then a 30 sec rest. Start back with rev-LBC’s for 60, oblique LBC’s, American hammers, and finally a 30 sec rest. Time was running out so we rinsed and repeated the LBC’s, baby makers and heels to Heaven before time was up. 

Good work men! We returned to meet bootcamp and finished with some flutters.

Once again, great job to Defib.