Author: Spiderman_Gashouse (Page 3 of 14)

Pledge

Warm Up:
Side Straddle Hops
Squats
LBCs
Merkins
Imperial walkers

20 Curls
20 Squats
20 Shoulder Press
20 LBC
20 Lawnmowers – 10 each side
20 Lunge
20 Around the World – 10 each direction
20 Flutterkicks
20 Merkins
20 Halo – 5,5,5,5

Take a lap / Repeate the above!

3 Rounds achieved!

Along with 90% humidity, the lot hit the Bulldog in full killa mode.  Crashing the morning and taking the day by the horns, Hunchback, Watt’s Up, Bubba Sparks, Rebar, Maybelline, and Spiderman washed away the muscle atrophy from the night before and powered through the hit below:

Pledge

Warm Up:
Side Straddle Hops
Squats
LBCs
Merkins
Imperial walkers

THANG:
20 Curls
20 Squats
20 Shoulder Press
20 LBC
20 Lawnmowers – 10 each side
20 Lunge
20 Around the World – 10 each direction
20 Flutter kicks
20 Merkins
20 Halo – 5,5,5,5

We managed to get about 4 rounds in before the bell rang.

Pledge

Warm Up:
Imperial walkers
Squats
Merkins
Flutter kicks
American Hammers

10 Curls
10 Squats
10 Lbcs
10 KB Swings

15 Curls
15 Squats
15 Lbcs
15 KB Swings

20 Curls
20 Squats
20 Lbcs
20 KB Swings

Lunges to light pole and back!

10 Merkins
10 Lunge
10 Michael Phelps
10 Lawn Mowers

15 Merkins
15 Lunge
15 Michael Phelps
15 Lawn Mowers

20 Merkins
20 Lunge
20 Michael Phelps
20 Lawn Mowers

Lunges to light pole and back!

Had to run….the PAX took over

PLEDGE

Warms up
Moroccan night clubs, punching bags, Squats, Merkins, LBCs, curls, monkey humpers, dying cockroaches

THANG:

21 squat curl press
10 burpies

15 squat curl press
8 burpies

10 squat curl press
5 burpies

Mosey & around the worlds

10 squat curl press
5 burpies

15 squat curl press
8 burpies

21 squat curl press
10 burpies

Mosey & around the worlds

Dips, Derkins, Dips Derkins

Warm Up:
Imperial walkers
Toy soldiers
High knees
Squats
Merkins
Flutter kicks
American Hammers

20 KB Swings
KB Press Lunge 10 each leg
15 IC Monkey Humpers
20 KB Shoulder Pulls
20 KB Shoulder Press
[ 3 ROUNDS ]

20 KB Swings
15 IC Plank Jacks
15 Mountain Climbers
20 Dying Cockroaches
10 V-Ups
[ 3 ROUNDS ]

Had to run at 6:00 am….the PAX took over

Gather | Pledge | Warm Up | Thang

Lawnmowers x 20
Chest Press x 20
Curls x 20
Merkins x 20
LBCs x 20
American Hammers x 20
Dips x 20
Derkins x 20
Burpies x 5

Around the world as we walk to light, reverse and reverse.

Lawnmowers x 20
Chest Press x 20
Curls x 20
Merkins x 20
LBCs x 20
American Hammers x 20
Arm Extensions x 10
Halos x 10
Dips x 20
Derkins x 20
Burpies x 5

Around the world as we walk to light, reverse and reverse.

15 minutes of burpies – nonstop, full force, maximum exertion.

Warm up and Pledge.

Jump right into a 4 block muscle buster.

Squat, Curl, Press x 20 w/ Kettle bell
LBC’s x 20
Merkins x 20
Arm Extentions 10 & 10 Halos

4 Rounds

Squats/Lunges x 20
Curls x 20 w/ Kettle bell
Around the World 10 each way
Flutterkicks

4 Rounds

10 dudes hit the Bulldog on Tuesday morning. Definitely a record for 2023. Let’s keep that going!

Pledge

Warmup
Imperial Walkers, Toy Soldiers, High Knees, Squats, Merkins, Flutterkicks, American Hammers

with kettle bell-
Around the world, 10 each direction
5 halo each direction
SQUAT CURL PRESS 10
Merkins 10IC
Kettlebell  Swings 15
REPEAT

5 Burpies

Monkey Humpers 10IC + Zombie Walk + Monkey Humpers 10IC + Zombie Walk

Dips 10IC
LBCs 10 IC
American HAmmers 10 IC
Derkins 10 IC
Curls 10 IC
Calf Raises Bunches
5 Burpies

Monkey Humpers 10IC + Zombie Walk + Monkey Humpers 10IC + Zombie Walk

Dips 15IC
LBCs 15 IC
American HAmmers 15 IC
Derkins 15 IC
Curls 15 IC
Calf Raises Bunches
5 Burpies

Ran to work while PAX took over.

Big day, big fun!

She definitely didn’t say that!

The Bulldogs bullies went about doing a bunch of 1 minute killers. After a short warm up, we went to town of these:

Warm Up:
Side Straddle Hops
Squats
Merkins
Flutterkicks

THANG
1 Minute on, 15 Seconds Rest
Squat, Curl, Press
Curls
Merkins
Kettlebell swings
4 Rounds!

Mosey to the last light pole while doing around the worlds.

1 Minute on, 15 Seconds Rest
Squats
Around the World
Arm Extensions
Halo
4 Rounds!

10 Minutes of Stargazers and mumblechatter

33 Degrees, hundreds of repetitions, sweaty gloves, and gravel indents in the back. Tuesday is awesome.

The first 30 minutes below. To know the other 15 minutes, you must show.

Pledge

Warm Up: Who cares?

Thang:

Tabata – 1 minute on, 15 second rest, repeat 4 times and repeat 4 rounds

Squat Curl Press
Kettle bell Swing
Merkins
LBCs

After each round, walk to cones and back while doing around the worlds with the kettle bell.

That required 30 minutes. I had to run, so Nutria, Orangeman, and Tube took it over. So they said.