Author: Spiderman_Gashouse (Page 4 of 14)

Back by popular demand, January’s favorite kettle bell routine shined this Tuesday morn.

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

Around the world, 10 each way
5 halo each way
Squat curl press 10
Merkins 10
Knee to elbows – slow
K. Swing 15
REPEAT

Take a lap.
5 Burpies
Monkey humpers 10 IC
Zombie walk
Monkey humpers 10 IC
Zombie walk back

Dips
LBCs
American Hammers
Derkins
Curls
Calf Raises
5 Burpies
RELEAT

MARY for 13 minutes.

Check this out!

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

Around the world, 10 each way
5 halo each way
Squat curl press 10
Merkins 10
Knee to elbows – slow
K. Swing 15
REPEAT

Lunge walk to the broken lamp. (sound like a bar)

5 Burpies
Monkey humpers 10 IC
Zombie walk
Monkey humpers 10 IC
Zombie walk back

Dips
LBCs
American Hammers
Derkins
Curls
Calf Raises
5 Burpies
RELEAT

Lunge walk to the broken lamp. (sound like a bar)

Timeframe took over and crushed the last 15 minutes.

35 degrees was beat back by the Bulldog bullies.

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

10’s
Mountain climbers + plank jacks
Flutterkicks + heels to heaven
Repeat

5 burpies

15’s
Curls + tricep extensions
Goblet Squats + waiter lunge
Repeat

5 burpies

20’s
Merkins + shoulder taps
LBCs + American Hammers
Repeat

5 burpies

25’s
Monkey Humpers + Curls
Freddy Mercury’s + KB Swings
Repeat

One more round of the 20’s
Merkins + shoulder taps
LBCs + American Hammers
Repeat

Dips, Chest Press, Lawnmowers, Around the Worlds, Halos, Overhead Extensions BOOM!

Announcements
Winter national Feb 11th – convergence Folsom 6:30 am.
Extinction run March 4
May 15 golf tourney

Prayers
Turtle man, Brother-in-law, huckleberry, wire nuts dad, Bubba Sparks grandmother, Watt’s Up’s niece son open heart surgery, those dealing w/ addiction,  Clavin’s M

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,

An industrial microbiocide. It is a mixture of 5–chloro–2–methyl–4–isothiazolin–3–one (1.11%) and 2–methyl–4–isothiazolin–3–one (0.37%)-5-burpies(full merkin)-9-monkey humpers(100%). It controls the growth of bacteria, fungi, the jigglies and broken belt buckles.

Warm Up:
Imperial walkers
High knees
Squats
5 Burpies
Merkins
Flutter kicks
American Hammers

20 KB Swings

Lunge w/ kettlebell (each leg 10)
Monkey Humpers 20
Front Shoulder Pulls 15
Shoulder Press 15
3 rounds

20 KB Swings

Mountain Climbers 15
Plank Jacks 15
Dying Cockroaches 15
V-Ups 10
3 rounds

20 KB Swings

Derkins 15
WeBulgarian Squat 10 each leg
Werkins 15
Sumo Squats
3 rounds

Toy soldiers
Grass Pickers
Sun God Pose

Curls 15
Around the world, 5 each way
5 halo each way
Squat curl press 10
3 rounds

20 KB Swings

Merkins, Dips, Curls, Shoulder Press to cap off the morning, and release the baddies.

It was not the championship, the football team, or the fanfare that will be on Monday January 9th. This was the Bulldog beat down (and those who attended) for the win. We wrecked some biceps, stretched some quads, chatted mumbled, and packed on some 6’s.

Check this out!

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

Around the world, 10 each way
5 halo each way
Squat curl press 10
Merkins 10
Knee to elbows – slow
K. Swing 15
REPEAT

Take a lap.
5 Burpies
Monkey humpers 10 IC
Zombie walk
Monkey humpers 10 IC
Zombie walk back

Dips
LBCs
American Hammers
Derkins
Curls
Calf Raises
5 Burpies
RELEAT

6 shooters
Wipers
Dying Cockroaches
Flutters
Freddy Mercury’s

See for yourself.

Warm Up:
Arm Cirlces [front & back]
Moroccan Night Clubs
Slow Squats
Merkins
LBCs

Grass Pickers
Stretch to right, then to the left
Quad stretch

Merking/KB pull through 10
Montain Climbers 10 IC
Merkins 10 Single Count
– shoulders burnt –

Goblet Squats
KB Swings 20
Around the World 10 – each direction
Halos 10 – each direction
Arm extensions 10

To the Bench
Lunges 10 per leg
Dips 15 single count
KB chest press 15
KB 1 arm pess 10
KB 1 arm pess 10
Calf Raises

Couple of stretches
Mosey around the lot, one armed KB Waiter Carry

Then this:
LBCs
Flutterkicks
American Hammers

Back to that:
The Bench
Lunges 10 per leg
Dips 15 single count
KB chest press 15
KB 1 arm pess 10
KB 1 arm pess 10
Calf Raises

Mary with some:
LBCs I think
Windshield Wipers
Michael Phelps

Warm Up:
Arm Cirlces [front & back]
Speed Bag [front & back]
Moroccan Night Clubs
Squats
LBCs
2 Burpies

Gratitude: A sentiment mentioned frequently this time of year, rightfully so.
I am grateful for those PAX who join me at the Bulldog week in and week out. I’m grateful for those who led and keep the mumblechatter flowing. Physically, it has been a rocky road this year, but week in and week out we’ve had 2-4 awesome dudes show up, beat the gloom, and puch the rock.

Here we went.

Mike Tysons [10IC]
CDD [10 Single Count]
Merkins [10 Single Count]

LBCs [10IC]
American Hammers [10IC]
Goblet Squats [10IC]

Stretches

Mike Tysons [10IC]
CDD [10 Single Count]
Merkins [10 Single Count]

Zombie walk

LBCs [10IC]
American Hammers [10IC]
Goblet Squats [10IC]

Curls [15 Single Count]
Lawnmowers [10 each side]
KB Swings [15]

1 Lap w/ KB

Dips [15]
Chest Press [15]
Calf Raises [30]

Zombie Walk

Dips [15]
Chest Press [15]
Calf Raises [30]

1 Lap w/ KB

Curls [15 Single Count]
Lawnmowers [10 each side]
KB Swings [15]

Mary

Announcements: X-Mas Party
Prayers: Turtleman, Orangeman’s Coworker
COT

Warm up the Gloom!
SSH, Merkins, Lunges, Squats, Arm Circles, Nightclubs, Stretch this, Stretch That, Go to it.

Pledge

3 of us, Each called out an exercise and lead, starting from the feet up.

Calves, things, buttocks, back, abs, chest, arms, shoulders.

Halos, Around the Wolds, KB Swings, Merkins, Pull Throughs, Curls, Walking shoulder press, Squat Curl Press, Calf Raises, Monkey Humpers, Burpies, Six Shooters, Michael Phelps, Fluttlerkicks, LBCs, Lawnmowers, Arm Extensions, Pull over to chest press, some other stuff you’ll experience once you head to the Bulldog.

Announcements: Turtleman’s Christmas lights this Thursday 5:00pm

COT

It’s been a hot minute since I posted at the Sandlot, let alone Q. I think it was just called Martha’s or the Dark Knight back then. Great to be back and thanks to the PAX for hanging in there with me.  Away we go!

WarmUp:
Monkey humpers – 10 IC
Squats – 10 IC
Merkins – 10 IC
Plank Jacks – 10 IC
LBCs – 10 IC
NoImperial Walkers – 10 IC
Toy Soldiers – 10 IC

Pledge
Intro this is F3. Not a professional. If you continue to follow me, you IQ range will be revealed.

Thang
Plank position
Mountain Climbers – 10 IC
Plank Jacks – 10 IC
Merkins – 10 IC

Freddy Mercury’s – 10 IC
American Hammers – 10 IC
Dying Cockroaches – 10 IC

Sumo Squats – 10 IC
Lunges – 10 IC
Calf Raises – 10 IC

Bear Crawl, Burpies

Plank position
Mountain Climbers – 10 IC
Plank Jacks – 10 IC
Merkins – 10 IC

Freddy Mercury’s – 10 IC
American Hammers – 10 IC
Dying Cockroaches – 10 IC

Sumo Squats – 10 IC
Lunges – 10 IC
Calf Raises – 10 IC

I had to run to work, Flinstone picked up the rest!!!!