Tag: Bulldog (Page 1 of 9)

We had 8 this morning Bulldog. It was great seeing Tophat back out in the gloom.

WARM UP:
20 SSH (IC)
10 Windmill IC
15 Seal Jacks (IC)
15 Mountain Climbers
Stretches

Run lap

THE THANG:

Round 1:
15 bend over rows (left and right arm)
15 shoulder press (left and right arm)
20 tricep press
15 kettlebell curls

Run lap

Round 2:
25 kettlebell swings
30 goblet squats
15 kettlebell lunges (each leg)
15 halo

Run lap

Round 3:
10 merkins left arm on bell
10 merkins right arm on bell
40 chest press
20 kettlebell figure 8

Run lap

Round 4:
25 kettlebell american hammers (count each side)
25 kettlebell little baby crunches
20 kettlebell sit and press
15 kettlebell flutter kicks

Run lap

LAZY DORA:
While one PAX did a called excerise, the other PAX did an ab exercise of their choosing.

ANNOUNCEMENTS:
Goonies Ruck is May 4 at 3 a.m.
Rice N Beans is May 14 at 5:45 p.m.
2nd F Lunch is May 15 at Ray’s Smokehouse
Extinction Run is May 18 at Primary Brewery
The Murph is May 27 at the Sandlot.

PRAYERS:
Those PAX on IR or dealing with illness.
Tooth Fairy’s job search.

Today’s beatdown was a modification of last week’s Sandlot beatdown.  The only difference was we added overhead presses to the round so we had six exercises.  The other difference was that everyone except YHC didn’t SKIP A ROUND this week!

Disclaimer:

Pledge:

Warmup:  Stretching to warm up the muscles and stretch.

THE THANG:

YHC put some tunes on the speaker and we started round one…

10 burpees

10 Overhead coupon presses

20 Merkins

30 Squats

40 LBC’s

50 calf raises

We did each round together for accountability.  Reduce one rep per round so 9, 9, 19, 29. 39,49….then the next round all together 8,18,28,38,48, etc.

We did rounds 5 and 4 and 3,2,1 as fast as possible and closed out with a lap around the parking lot.

We played a slow Whitesnake love song that Hunchback got all the feels over.  Maybelline showed his age and had never heard “Spanish Castle Magic” by Hendrix.

YHC Closed out in prayer but realized after leaving there was no name-o-rama.  Good thing the steel trap is still sharp and there were low numbers!

Announcements:  Tube said the Whitewater Center has concerts next Monday and Tuesday (2ndF)

0700 Yank workout on the 4th following the Storm…Reading of the Declaration at the Yank statue at 0830

F3 Dads July 15th

Prayers:  Jackson Hall/Ratchet’s family

Norwood

Even though Spiderman “allegedly” wasn’t going to be there, YHC expected him to show up sometime during the workout as only a superhero can.

Nutria has been picking up Snow Bunny to make sure he gets to the workouts and YHC said he needed a Great Pyrenees on his mini-farm to warn him of Nutria’s arrival.

Always a pleasure to lead!

Roscoe

YHC arrived with Tube in his car.  Checked to see who was Q – the infamous “Open Q” had today.

As we crawled from our vehicles, checked with Tube on if he had Q — Nope.

Just before 0530 arrived, Nutria did too.  He too denied being Q.

Since Bulldog wouldn’t Q itself, we took turns calling something.   Note:  Tube was also a co-Q, but website rules say you have to have someone in Pax, so there…

When we finished we noted announcements and prayer requests.

Tube took us out.

Watts Up Powering Down

525 YHC rolls in to a desolate, abandoned  Bulldog,  Less than a minute later, in rolls Nutria.  According to TeamUp, there is no Q listed.

530 hits and that is exactly who is there to Q – No One.

Well, lets get warmed up, maybe Spiderman hit some traffic in his long commute.

Stretches, Arm Circles, SSH and Gravel Pickers complete that activity.

Now what to do….

After a brief discussion, we settle on Tabata…

45 Seconds of Work, 10 Seconds of Rest.

4 exercises, 2 Rounds with a Round of Rest in between each set.

Alternated who called the set of 4 exercises.  Got in 4 sets, plus a little extra.

Good 1st and 2nd F…

Announcements were discussed as were Prayer Requests.

Nutria took us out.

YHC arrived with UHaul and Spiderman onsite and Tube arriving shortly thereafter.  Spiderman related he had PT the previous day and could not lead.  Leaving a weinke and the flag, he exits stage left.

Two or Three exercises in to his weinke, we modify to a round-robin Q.

Stuff was called incorporating all parts of the body, plus some movement.

Same ole July announcements (Lunch Tomorrow, Dad’s Sat, Tubing 30th) and Blood Drive on 10-Aug.

Prayer Requests were mentioned.

YHC took us out.

Watts Up Powering Down

Today was the first time I’ve had the Q, or even attended The Bulldog.  As everyone was getting out of their vehicles, they all brought their kettlebell.  Sorry to disappoint you guys, but those won’t be needed today.   As 05:30 hit, it was time to clock in.

Warmup: Toy Soldiers and arm circles

The Thang

We did work.  You know, Grown Man work.   It was sweaty and some even complained.  In true F3 fashion, they pushed through and left better than before they showed up.  This is a great AO and I encourage you all to post here.

Announcements: JJ5K, Christmastown 5k, Combined Labor Day workout.

Prayer requests:  The people in Afghanistan and our people there.   Barrel Racer, Westside’s dad, students and teachers and each other.

Thank you for the hospitality, men.

Huckleberry

Ask HIPAA

It was my first time as a Q at Bulldog. I had been a few times prior to agreeing to Q so I knew what type of workout  I wanted to do.

After a brief disclaimer, we took a lap around the parking lot and circled up for the Warm Up.

Warm Up
SSH x 20 (IC)
Sun Gods x 10 (IC, forward and reverse)
Windmill x 10 (IC)
Concrete Pickers x 10 (IC)
Arm and Shoulder Stretches

Lazy Dora
First set – Merkins (100)
Partner 1 would do 20 merkins while partner 2 did mountain climbers and flap jack.

Second set – Curls (200)
Partner 1 would do 20 curls while partner 2 did plank jacks and flap jack.

Third set – Goblet Squats (300)
Partner 1 would do 25 goblet squats while partner 2 did lbc’s and flap jack.

After this first set of Lazy Dora, we took a brief walk around the school parking lot to rest.

Second Lazy Dora
First set – Shoulder Press (100)
Partner 1 would do 10 shoulder presses while partner 1 did lunges and flap jack.

Second Set – Dips (150)
Partner 1 would do 25 dips while partner 1 did flutter kicks and flap jack

Third Set – Chest Press (200)
Partner 1 would do 25 chest press while partner 1 did step ups on the benches.

***Instead of doing a 10 count, I decided to get to know the Pax a little bit better since I don’t post in this area frequently. Each pax shared how they started in F3 and what F3 means to them.  It was great to get to know the men who post regularly at Bulldog.

Prayers
Voodoo said his daughter broke her arm riding a bike.

Thanks for the opportunity to lead this morning!

Aye,
Radar

1. Pledge
   Brought out toys since worlds coming back together again
   Idea was “ old school”
   Back to the old school, training and sharing toys and lastly music was Led Zeppelin
   Choose your station choose your poison and AMRAP to 1 minute Tabata
   Of special note : can no longer use saying that you can’t teach an old dog new tricks as Hermie showed us something new and I’m sure painful that will be used in future with the tire and rope!!
   Prayers for Turtleman and graduates facing college/ future/ family/ whatever’s next

tune in next week for Spider-Man ( hopefully everyone will be over jetlag/ hangover/fart sack/sleepins / sleepovers/ partying/ or just plain ole sandy v