Author: Voodoo (Page 1 of 6)

It was nice being back out on Saturday. With some travel and some family in town  I haven’t been able to get out there.  However lack of planning led to some small Q fails for which Mayor let me know.  Here’s what we did

Dora 1-2-3 with Merkins, LBCs and Step-ups while  the other ran to big rock and back or carrying something down and back.

Stations:  1 min timer

Pax choice

Curls

Flutter kicks

Plank jacks

Squats

Merkins

Lateral lunge

Pullovers

Mosey

Round 2:

Step ups

Extensions

Heels to heaven

Nolan Ryans

Swings

Dirty dogs

Reverse lunges

Chest press

I know there were a few confusing moments but sure everyone got their moneys worth.  Mayor made sure to work that masseter and keep me in check, thanks brother.

Hey I got this back blast done in record time! Here’s what we did.
Warm up

Stretches 2-3 min

Stations: 1 :20 seconds timer

Ropes

Flutter kicks

Swings

Freddie mercury

Squat/ curl/press

American hammers ( slam ball)

Merkins

Crunchy Frogs

Dora P 1 lateral lunge down one way the opposite back x2, Third time down regular lunge (25 yards )

100 merkins

200 curls

300 Squats

Dora#2 Duck walk down x2 , Reverse  lunge  on third set   

100 big boys

200 chest press slow and controlled

300 dips

Finished with 5 min of Mary and it was over. Great to see all of y’all out there.

P.S.  When I preview this the location and other fields are not showing up.  This was Saturday 2/3 at Pain Lab.   These men were present

Nutria, Stagecoach, Tube ,Hermie, Noisy cricket, The Pits, Hotdog, Cheesesteak, Clavin
Hunchback

• Warm up stretch 2-3 min

Stations :  (timer is down to rock for ropes 50 count/ (count one side) and back

Round 1

Swings

Squat curl press

Big boys

Lateral pulls

SSH

Lunges

Flutter kicks

Intermission:  1 min

Hurricane Hoedown 

7 American hammers at the top, 7 AM middle, 7 AM all the way up….then 6….the  5 etc.

Rd 2

Snow angel Merkins

Windshield wipers

Plank jacks

Arnold press (dumbbells)

Lateral lunges

Step Ups

Curls

Mosey to picnic tables for Dips IC, Incline Merkins, calf raises….mosey back to rock to pack up and call it   Good work men

It was good to be out today.  Beautiful morning for some fun with heavy things. Here’s how it went… Whoopee was solo for boot camp side so he did some PT test training up on the track. Tube, Castle Rock, FNG, and my self. Headed over for some timed station work.
50 seconds of work 20 second test/transition

Round 1

KB swings

Curls

Slam ball

Battle rope

Man makers

LBC

Sandbag overhead toss to burpee (crowd pleaser) 

(60#)

Break = fellowship mosey around parking lot

Rd 2

Pull overs

Rows

American hammers

Battle rope

Merkins

Big boys

Throw over burpees

Fellowship mosey

Round 3

Halos

Curls

Little Green Band (if you know you know)

Slam ball American hammers

Lateral Raises

Flutter Kicks

Sandbag burpees

That was a wrap. It was great to have an FNG today. I think he enjoyed it.

First time back in a while for a post at the Bulldog!  Same good times, nearly the same crew.  Here’s what we did…

Warm up:  

2 minutes of stretching…yes I said it.
10 SSH IC

10 merkins

10 imperial walkers

I can’t take credit for this, so thanks Broke.  These aren’t the same exercises though!

10s (10 reps of each exercise then 9 then..)

Merkins

Dips

Bent over rows

Flutters

15s

Curls

Presses

Pull overs

American hammers

25

Swings

Squats

Presses

We ended here for time sake .  Always great times at the Bulldog.  Until next time.  We had the pledge and YHC took us out.

Warm up

FNG present so Disclaimer was given by YHC.   We then proceeded with 5 core principals, kinda Whoopee style with some burpees, SSH, and some flutter kicks.  We then proceeded into…

Stations on timer, except the Tabata timer didn’t work with me. We carried on…

Round 1… 50 seconds of work 10 seconds to move and get ready for the next.

KB Swings

In place lunges

Slam ball

In place lunges

Man makers

Curls

1 min rest and repeat

Round 2

Upright rows

Lunges

Thrusters with medicine ball

Squats

Curls with reverse grip

1 min rest the repeat

Following that we did some Mary with various forms of madness then time was up. Nice to move around the AOs and see some people I don’t get to see much. Good work by all.

Nutria, hipaa, Bubba Sparks, Ralph (FNG), Voodoo, kapernk

Nice morning from what I remember. Light crowd but we got it done.

Warmup :

2 min stretch

MNC x 10

SSH x 15

Monkey humpers x 15

Thang:

10 burpees in cadence

AMRAP : 1 min

Squat curl press

Merkins

Flutter kicks

Tricep extensions

Plank jacks

Halos

Squats

10 burpees in cadence

Dirty Dogs

KB swings

Curls

Big boys

Chest Press

Baby makers

SSH

10 Burpees in cadence

American Hammers

Bobby Hurleys

Rows

Front raises

LBCs

Calf raises

Mountain climbers

10 burpees in Cadence

Rocky balboas

Chest press

Pull overs

Nolan Ryans

Time…. Wasn’t pretty for me but it got done.

Man what a nice morning!  It was great to be at the bunker this morning and have the opportunity to lead.  As most of y’all know I’m not tech savvy, but I actually pulled off an AMRAP workout fairly well. There was great group of guys which made Qing all the more fun.  We had lots of mumblechatter and grunts and we got some work done…

Warmup :

3 min stretch…Yeah we did that and it was great 

MNC x 10

SSH x 15

Monkey humpers x 15

Thang:

10 burpees in cadence

AMRAP : 1 min with a set of burpees and a 60 rest between each group of 7…

Squat curl press

Merkins

Flutter kicks

Tricep extensions

Plank jacks

Halos

Squats

10 burpees in cadence

Dirty Dogs

KB swings

Curls

Big boys

Chest Press

Baby makers

SSH

10 Burpees in cadence

American Hammers

Bobby Hurleys

Rows

Front raises

LBCs

Calf raises

Mountain climbers

10 burpees in Cadence

Rocky balboas

Chest press

Pull overs

Lunges

Heels to heaven

We ended with various forms of Mary and met up with the boot campers.   Great times and great pax.

Fill in Q for the day YHC due to an absence of and unnamed pax…📺…myself and a few other did some stuff for about an hour.  It was spontaneous and thus it would be impossible to remember everything we did and in the order but it had to do with a bunch of farmer and rifle kettlebells.  While the other person did a variety of exercises. At the one end we also did 5 burpees…there was a lot of time so there were quite a few burpees. Anyway. Pleasure fellas.

Nice day for a Q at pain lab…lots of great pax out for a Broke boot camp and YHC for the rest.   Here’s what we did…

Warmup

2 min of stretching

SSH x 20

Low slow squats x 10

Grass pickers x10

Set 1 partners for Dora

Partner 1 while P2 overhead carry kettlebell

100 Squat Curl Press

200 Squats with or without coupon

300 SSH

Ab Intermission set 15 each

Flutter kicks

LBC

Leg raises

Plank Jacks

American Hammers

Mountain Climbers

Sit up twist

Turtle Crunch

Freddy mercury

Burnout

25Merkins

25 overhead pulls

25 curls

25 extensions

Repeated 2x

Ab Intermission #2 repeat above

Burnout #2 (check time)

25 Lateral lunges

25 backward lunges

25 front lunges

25 Squats

Short sale’s ab challenge for the 3 rd time to complete it!

back to pax for COT. Thanks for the opportunity fellas.