Author: Rudolph (Page 2 of 5)

Day 2 of Week 6.  The last week of my Shieldlock’s challenge.  I can hardly type this, awful mess.  It was cold and we did stupid things:

Warm-up – more stretching here, as it’s sub-30 and this is tear muscle kind of weather.  The challenge:  3 Point Panic.

10 T-Merkins on right arm

10 Brock Shuffles on right arm (I kind of messed up and had people also do a Merkin inbetween.  It’s good for you I guess)

5 1 arm Merkins on knees (awful)

10 3-point burpee (one arm)

Then you do the other side for your left.  This got my wind and shoulders a bit, after yesterday exercise.  But everyone was tough and did 3 rounds.  We could do 5, but I sensed we should do some core.

5-8 minutes of various core exercises from Day 2 of Week 6.  Now onto some fun!

Rudolph Recliners

Ravishing Rudolphs

Rudolph Rib-Ticklers

Rudolph Road Rash (I changed this to 2 spins and then 3 merkins, versus 3 spins and 5.  Better, but still blargh.)

Announcements – donate blood (see Tiger) and Christmas Party this Saturday (wear a mask and take precautions.

Prayers – HIPAA dad health, Double Stuff health

Pledge

Spidey-Man has the Q next week, he always does a grinder….looking forward to it!

Rudolph

With our small group getting back in with the Bulldog, this would be Day 2 of Week 5 of our 6 week challenge.  We scoffed the night before about how easy this would be.  This was an error.

Warm-up, no FNG’s, I set the music, here’s the deal, for the workout named Atomic Clock:

Set in plank at 12 o’clock, you plyo-pushup to 3 o’clock.  At 3 you do 12 landmine squats.  Then plyo-pushup to 6, where you do 12 rolling squats.  at 9 you hit the other leg, then back at 12 for 12 more rolling squats.  x 5 rounds.  Rolling squats got so bad for me I started to wobble to 1 leg.

We were right about the time however, and had about 10 minutes left for my homemade exercises, which the wife helped with:

Rudolph Recliners x 1 set

Ravishing Rudolphs x 2 set

Rudolph Road Rash….not even a full 1 set.  Too dizzy and exhausted.

There are more in the bag to come.

Announcments were Convergence, Christmas Party and that’s about it.  Prayers were for TUbe on his first day at the new gig, DStuff’s boss’s son had a miscarriage, we prayed for HIPAA’s Dad, and for T-square to get right.

A fun time!  I’m about to write the BB for today’s (12/8) Bulldog, I think today was a bit worse.  Later.

Rudolph.

One week ago today, during an exercise where I was having to curl, press and overall use a 53 lb kettlebell at Spidey’s brutal Q, my mate Tube said “I thought you’d been working out at home?”.   I asked for Bulldog Q for today, immediately after he said it.  Operation “Murder Tube” was a go.  I set up a lot of weights upon arrival, which after seeing 16 pull in, I’m glad I did.  Great turnout.  Tube got to the circle at the last second.  Should have turned around.

Disclaimer

Warm-up:  20 SSH, 10 Squats, 12 MNC, 10 Merkins, 10 LBC’s, all in cadence.

Strength Training – Tuesdays have been my back/bicep days, so we’ll get some of that first.  Grab your weight, head to a bench, dropsets, 2 rounds each:

1A)  Bent Over Rows

1B) Deadlifts

2A) Curls

2B)  Pull Overs

3A) Derkins – this was an Omaha due to the numbers present.  Glad to have to Omaha…

3B) Dips

Bootcamp Training – I hunted the lexicon for 4 distinct exercises that looked like they would work well together.  They had to start with T-U-B-E.  Some new exercises!

T – Tennessee Rocking Chair – touch your toes, go to below parallel squat, back to toe touch, stand.  We did 10 in cadence

U – Uhaul’s – standing with weight at chest, push forward, retract, push to 45 incline, retract.  10 in cadence.

B – Burpees (10….I increased later on to the dismay of Tube, telling the Pax he was saying 10 were too easy.  I lied.)

E – Elf on the Shelf – these are kettlebell half-moons; stand with weight beside right leg, pick it up, maximum extension overhead, set down on your left.

After 4 rotations of this, with some mixed in abs between rounds, and 10 counts, we moved on to…

Cardio Training – I like to bear crawl.  Not sure how Tube feels about it.  Partner up (due to how many guys we had), partner 1 bear crawls 15 yards while partner 2 does SSH, then vice versa when p1 reaches the end.  Next round was NUR, then back to bear crawls, then back to NUR.  Not many people can out-race me on a bearcrawl, but Goose whipped my ass.  Good to see him.

5 minutes left, some Mary via round robin.  Some select exercises in honor of those in the circle.  Take a guess……6:15 TIME.

Pledge

Announcements – Convergence on Halloween at Martha Rivers.  Give to Give for Freight, make him run.

Prayers – Pedal’s father in battle with Parkinson’s, HIPAA’s wife’s aunt for health, Tube’s friend Neiamiah, Oompa Loompa’s shoulder.  Forgive any missed.

Tube prayed us out at my request 🙂

MOLESKIN – fitness is important, but it shouldn’t override the fellowship and faith portions, in my opinion.  Yes, I focused on lifting this past month, sometimes life varies, but fellowship and faith should be constant.  If you don’t have a Shieldlock, I’d suggest getting one.  Invite a brother out for a beer or coffee (I’d suggest Primal, but this ol’ boy is still a little COVID gunshy!  Works well for others).  Get to know each other outside of the gloom.  We had 16 guys at Bulldog, I love it.  I know about 75% of them very well, time to work on the other 25%.  Thanks to Tube for being a good sport, as a fellow Painlab Q he gets Rudolph’s respect on many levels.

Always a pleaure

Rudolph

Welcome to Bulldog!  It says “Gear” on the site description, but it’s whatever you want to make it.  Here, we just tend to work more on muscles on the bone versus in the chest.  But, why not both?

I asked for the Q Monday night, knowing that I would be in town the next day.  Voodoo said cool.  During COVID, Tuesdays have been leg days, after Monday chest/triceps.  Since I went to the excellent Tsquare Q Monday, why not wrap both in at Bulldog, and give the guys a full-body workout?

Disclaimer

Playlist selection trivia – guess the connection

Warm-up in cadence:  15 SSH, 10 Squats, 10 MNC, 10 IW, 10 Merkins, 10 LBC

The Thang:  pretty simple, see below for the rundown.

50 squats OYO, go to plank for 6.  Rudolph then leads some plant work (counting to 20-30 in my head)

50 squats OYO, go to plank for 6.  Rudolph then leads some plant work (counting to 20-30 in my head)

50 squats OYO, go to plank for 6.  Rudolph then leads some plant work (counting to 20-30 in my head)

50 squats OYO, go to plank for 6.  Rudolph then leads some plant work (counting to 20-30 in my head)

25 lunges each leg, go to plank for 6.  Rudolph then leads some plant work (counting to 20-30 in my head)

25 lunges each leg, go to plank for 6.  Rudolph then leads some plant work (counting to 20-30 in my head)

25 lunges each leg, go to plank for 6.  Rudolph then leads some plant work (counting to 20-30 in my head)

Max out Calf Raises, put leg on bench and stretch waiting on 6 (Watts Up tried to hot-dog and grandstand here, I bow to you Master Calves).

Again, Max out Calf Raises, put leg on bench and stretch waiting on 6

Again, Max out Calf Raises, put leg on bench and stretch waiting on 6

Merkins Max Out, go to the People’s Chair waiting for 6.  Rudolph counted to 20-30 in his head

Merkins Max Out, go to the People’s Chair waiting for 6.  Rudolph counted to 20-30 in his head

Merkins Max Out, go to the People’s Chair waiting for 6.  Rudolph counted to 20-30 in his head

Wide Arm Decline Merkins Max Out, hold incline plank waiting for 6.  Rudolph blah blah blah

Wide Arm Decline Merkins Max Out, hold incline plank waiting for 6.  Rudolph blah blah blah

Wide Arm Decline Merkins Max Out, hold incline plank waiting for 6.  Rudolph blah blah blah

Dips Max Out, rest.  Rudolph counted to 15

Dips Max Out, rest.  Rudolph counted to 15

Dips Max Out, rest.  Rudolph counted to 15

Diamond Merkins Max Out, Rudolph counted to 20

Diamond Merkins Max Out, Rudolph counted to 20

Diamond Merkins Max Out, Rudolph counted to 20

5 minutes left, Mary time – each person got one exercise in:  LBC, flutters, freddy mercs, hi-low scissor, crunchy frog, am hammer, and Clavin ended on Dirty Dogs.  SO FITTING!  Theme of the playlist was DOG.  See below.

Announcements – PT test.  Be there, or Folsom or Yank on July 18th.

Prayers – T Square, HIPPA, Huckleberry (and now I see Mayor’s Mom).  Apologies for any missed.

Name-o-rama, Pledge, Voodoo prayed us out, well done Site Q.

MOLESKIN:  always love to catch-up with this group, even if they give me #### for my absenteeism.  Sorry guys, COVID is real, and I also enjoy lifting weights.  I’ll do better.  Hope the full body experience rocked.

Playlist:

Black Dog – LZ

Joy to the World – 3 Dog Night

Pushin Forward Back – Temple of the Dog

Hair of the Dog – Nazareth

Atomic Dog – George Clinton

The Dogs of War – Pink Floyd

Diamond Dogs – David Bowie

I wanna be your dog – The Stooges

Dog Eat Dog – AC/DC

Ruff Ryders Anthem – DMX (TUBE – THIS HAS BAD WORDS!!!  OH MY!!!!)

Always an honor – Rudolph