Tag: Bulldog (Page 2 of 9)

Big Pappy hit me up last week and asked if I could take the Q at the Bulldog this week.  I had only been there once at that point (unless you count convergence) and I knew they are not big on a lot of running so I brought a Folsom Block work out to the Bulldog.

No FNGs, so a simple disclaimer…i am not a professional, do what I say, or not, don’t die! (I did forget the Pledge right here…Q Fail)

Warmup :

Gravel pickers IC  x10,  Don Quixote ( as a stretch) x5 ish,  MNC IC x10, Imperial Walkers IC x10

The Thang:

This is the Basic work out that WireNut did at Folsom last week modified a little. Grab your coupon  7 reps of each exercise –single arm row (right then left), triceps extensions, curls, squats.  Repeat that circuit 7 times…I didn’t make that super clear at first and some Pax counted down from 7 down to 3 before we figured it out –Q Fail.   When we were done with the 7 we did  a slow mosey around the parking lot and did 25 Flutters IC to beak up the coupon work. Next same exercises but 6 reps 6 sets, slow mosey and 25 Hammers OYO.  5 reps 5 sets slow mosey and 50 LBC OYO.

At this point we had about 18 mins left … 10 merkins at on end of the parking lot, now grab  your coupon and rifle carry down to the other end of the lot, now 1 block press.  Ok raffle carry back for 9 merkins… Mumble Chatter erupted as the Pax started to get the idea that we were doing 11s ….Stupid Ass 11s as Clavin would call it!  We made it down to 6 and 5 and i called a Omaha with about 5 mins left we circled up for ring of fire.  1 Pax called a core exercise and bear crawled the circle.  LBCs, Flutters, Box cutters, Freddy mercury’s , Dying Cockroach’s, Crunchy Frogs got us finished up..   Time!

Announcements:

*Blood Drive June 16th

*F3 Dads –check slack for dates at your favorite AO

*2nd F Lunch @ Sammy’s in DALLAS @ noon this Thursday the 27th

*Murph @ the Sandlot Monday @ 7   all other AOs open

Prayer Request:

*Big Pappy and his family

*Sledge on IR (knee)

*Timeframes Coworker

YHC took us out in Prayer.

Was a Honor to lead today!

Ball Joint

Nearly perfect weather morning plus just a touch of muggy.  Overall, a very nice morning to get out of the fartsack and move around  bit.  A decent turnout for this mornings edition of The Bulldog.  We see that Balljoint has been doing some EHing as he brings 3″ to his 2nd overall post.  He fit right in and did great.  Very nice to meet 3″.  It was as always great to see the rest of you old crustys too.

5:30…let’s get busy

Some quick stretching for a warmup

50 SSH’s

20 squats

20 monkey humpers

20 mountain climbers

20 plank jax

30 LBC’s

20 heels to heaven

20 flutter kicks

All x 2 (2nd time 30 SSH’s)

Next…

Alabama shuffle.  This is lunge, lunge, squat, burpee down to the pole (approx 50′).

Nur rest of way to cones and back to flag.

Next…

Pair up

P1 completes a lap around parking lot stopping at parked school bus for 10 merkins.

P2 stays for AMRAP of called exercise.

Flapjack x 3

Exercise 1 was the squat.

10 count from 3″

Exercise 2 was the curl

Finished up by circling up for mary.

Each PAX calls a 20 count of an ab exercise.

• American hammers
• crunchy frogs
• LBC’s
• dying cockroaches
• crabby cakes
• Michael Phelps
• 1 min plank

Ended right on 6:15.

Prayer

COT

It was a great morning at the Bulldog.  Lots of chatter about the apparent beatdown extravaganza psycho buttermilk session the HIPAA poured out on the group last week.  It sounds like it was awful.   Hate I missed it.

The music for today brought to us by AC/DC, Tool, Sweet Vine, Metallica, and the Beastie Boys.

It was an absolute honor to begin to day with such a great group.

Aye!!!!!!!!!!!

Timeframe

Beautiful morning, quiet Pax.  Many cars arrived right at start time, none of which were missing Pax.  Five of us total, 5:30 and time to go.

I need to stretch more than anyone in F3 but it’s never been my go to start.  A few ham and shoulder stretches to start, quick disclaimer and no pledge (got it at the end).

Jump to 4 corners:  repeat each as you move forward, rinse and repeat at corner 4.

1st corner:  10 merkins

2nd corner:  20 squats

3rd corner:  30 LBC

4th corner:  40 flutters

Round 2:

CDD’s, Bobby Hurley, Freddie Mercury, Mtn. climbers.  Rinse and repeat was modified on return

Round 3:

25’s of each and repeating each as moving forward.

LBC

Homer/Marge

6″ (after Homer/Marge hold 6″ for 25 seconds)

American Hammer

Somewhere in the midst of our agony my Weinke is missing.  Spiderman decides to go in search and rescue mode.  Somewhere during this time I think he got lost reminiscing the hallways recalling his first school girl kiss.  He ultimately comes back feeling happy and smooth but no weinke.  As we carry on, Hermie picks up on Spider’s aesthetic aspirations and he too ventures to the hallways in search of my missing weinke.  Since the last visual I had of Hermie was him vomiting into the trash (spitting) and I noticed him gone I gave him a shout to see if he was in trouble!!!  Wide-Right who was to my left and had a Hermie optic delcared he was fine maybe a little too free of tension and anxiety as he too was reminiscing about his first school girl kiss while searching the halls for my weinke, yet he came back triumphant!  Seemingly there was a lot of incoming school traffic today and somebody picked up my weinke.  I think there was an agenda going on amongst the teachers regarding a widespread interest into what the ‘blank’ is a Freddie Mercury.  I’m guessing they gave up on trying to crack the code and decided to just leave it or give it back.   Or, it’s possible Hermie had to wrestle and grapple with a menopausal Librarian while clinging to her readers (she’s probably still panting from excitement); or maybe he was just sweating from the workout, only Hermie knows, but we had a few happy guys this morning.  Reckon I’m getting a little excited just typin…..

well, let’s move on:

Triple Nickel

Merkin/Bear Crawl out a distance/squats – Mosey back (5 reps each, 5 times)

Plank/holds:  1/2 pax lunge out a distance, balance hold plank until return.

Rinse and repeat, time.

Announcements:

5/15:  Belmont, new A/O low/no impact

Prayers/Concerns:

Nation, first responders

Enjoyed today, thanks for the opportunity to lead.

Linus

It’s taken several days to jot this backblast down as my arms are just now regaining feeling.  The Derkin, Dips, Mike Tyson combo supplied me with noodle arms for 2 days. Not to mention 2 few minutes of recovery.  Great work by the PAX, tough workout, brought their A-game. Here we go!

Pledge

Warmup:
SSH 20
Imperial Walker 15

20 – Derkins
20 – Dips
20 – Mike Tyson

15 – Derkins
15 – Dips
15 – Mike Tyson

5 Burpies

10 – Derkins
10 – Dips
10 – Mike Tyson

5 Burpies

20 – Squats
20 – Monkey Humpers
30 – Calf Raises
3 Rounds

5 Burpies

20 – Squat, Curl, Press (w/ Kettlebell)
20 – Bend Rows (w/ Kettlebell)
20 – Tricep Extensions (w/ Kettlebell)
3 Rounds

20 – Mountain Climbers
20 – LBCs
20 – Michael Phelps
3 Rounds

45 Seconds on, 10 second rest
Merkins
Squats
Curls
3 Rounds

20 – Dying Cockroach IC
VUps for 1 minute, or American Hammers

Announcements: May 15 at Yank: Family Games, Amoeba Ruck, May 22
COT: GSM, PAX on IR, Breaker Breaker, Sledge, Turtleman

Rocks were being pushed today in the gloom at Bulldog.  9 HIM did work without kettle bells. This is what happened…

Disclaimer

Pledge of Allegiance

Mosey to YHC’s car trunk and pick up some bricks then mosey to the track. No lights here, no problem though, it’s Slowjangles Biscuit time! Lunge walk the track and do a burpee.

After a lap of that we mosey back to the starting point for some Lazy Dora 123. Partner up and do 100 Merkins, 200 Squats and 300 LBCs.

Mosey to the hill at the track to do our final routine, 12’s. It’s YHC’s 2.2’s birthday today and she’s…12 years old! At the bottom of the hill do 11 deltoid raises, at the top do 1 tricep extension. This was a good one to get the heart rate up. Most of us finished this routine in time but we pulled the plug a little early to make it back to the start on time.

As luck would have it we had time for a few extra Goofballs for good measure. Time’s up! Thanks for the opportunity to lead men.

Announcements – PT Test

Prayer Requests – Turtleman, GSM, Patty Faysoux (chorsu teacher at Cramerton middle school who has pancreatic cancer

A tribute to the musical stylings of Debbie Gibson, these electric youth took the battlefield in a scene that was previously Only In My Dreams.

We did 11’s…KB swings——Merkins

Curls———LBC

Overhead Pres————Moroccan Night Clubs

Single Arm Rows—————Squats

Circle up—-Imperial Walkers, Flutter Kicks, Windshield Wipers, Side Crunches and Superman

Bulldog had the perfect playlist provided by Less Nesman to accompany some old bricks.

Curls, squat press, Moroccan nights, nut crackers, seal claps, hernia, American hammers, followed by rifle carry ruck with you friends, hand bricks.

Great upper body

Join us at great AO Bulldog!!

YHC has never posted at The Bulldog since it first started a couple of years ago and one of the goals is this year is to get out to other AOs and actually Q at those AO’s. So, earlier this month, YHC looked for available Q spots at the Bulldog and found March 30th was open and was good timing as Mortimer 100 training was over.  Monday evening started developing the Wienke, laid out workout clothes, shoes, and kettlebell. Tuesday morning,  alarm goes off,  out of bed, change clothes, brush teeth, and out the door I go.

Pulled into parking and was the first person there at 5:22am. I am at the right location, Robinson Elementary, I, mean Bess  Elementary! About a minute later a couple cars started pulling in. A truck backs up to the benches, didn’t think nothing about it until YHC gets out of car and Les Nessman is putting his coupon back in his car, saying no need for coupons, Hermie has the coupons for the day. About that time, Timeframe walks up and YHC asked why no coupons, I brought mine and the weinke has us doing kettlebell work.  Well  as it turns out, Hermie actually has Q next week and was so excited about his Q, he was ready to go for it today. That is PREPAREDNESS!

Now that we figured out who the Q is going to be, let’s get to work!

Disclaimer

Warm-up

• Don Qs
• Imperial Walkers
• Grass Pickers
• Moroccan Knightclubs
• Stretches
• 10 burpees oyo

The Thang:

• 50 SSH I/c
• 40 Squats
• 30 walking lunches
• 20 Flutter Kicks
• 10 merkins

Rinse and repeat 2x

Kettlebell Work

• 20 kB swings
• 12 kB o/h presses
• 15 high pulls
• kB curls, 21
• 10 kB upright rows, ea arm
• 15 mountain climbers
• 20 squats
• 10 jump squats

Rinse and repeat x 3

KB pulls l/r side x 10ea

5 Burpees

The Pledge:

COT

Announcements – Convergence 4/17 @ Bulldog;  4/24 PT @ Gashouse; Hermie has Q next week

Prayer Request – Timeframe’s son, PAX looking for jobs

Word of the Day – “God works in different ways, but it is the same God who does the work in all of us.” 1 Corinthians 12:6

Great work men, thanks for allow me to lead you this morning!

Breaker Breaker

Nearly perfect morning weather wise.  52ish degrees and dry.  Very nice.

HIMs started to gather around 5:15 or so.  5 was the total attendance for this Tuesday morning.  After a few brief hellos and good mornings it was time to get what we came for.

5:30:

Warmup:

20 SSH dc

20 LBC’s

20 SSH dc

20 LBCs

Karaoke left to cones

Karaoke right to sidewalk

Mosey to benches ball  field and track

20 dips

20 step ups each leg

The Thang:

Bottom of hill for 11’s

–  8 count body builders at bottom

–  LBC’s top

Over to field for Jack Webbs

–  up to 10 and back down

Mosey back to start

NUR last 100 feet

Abs – all  20 counts

–  American hammers

–  Ski abs

–  Dying cockroaches

–  Flutter kicks

–  1 min plank

–  LBC’s

–  Windshield wipers

–  30 sec Al Gore

–  Oblique crunches each side

–  Peter Parkers

And time!

Announcements:

Convergence April 17 at WA Bess (the Bulldog)

Pledge

Prayer concerns:

Turtleman

Social unrest

Our Families

Prayer

Great group this morning.  Great conversation.  Everyone pushed and got stronger.  An absolutely perfect way to start the day.

Breaker Breaker is Q’d up for next week.

Aye!!!!!!!!!!!!!!!

Timeframe

If it weren’t for the brave men who showed up on the dreary & damp early Tuesday morn, the raft would’ve capsized. When the weather sucks, it’s best to combat it with numbers. Here’s what we did to stay afloat.

Warmup:
SSH 20
Imperial Walker 15
Monkey Humpers 15
LBC 15
Merkins 10

Round 1
5 – Squat to one arm press w/ Kettlebell
5 – Squat to one arm press w/ Kettlebell (other arm)
10 – Kettlebell swings
10 – Kettlebell curls
10 – Kettlebell tricep extensions
5 – single arm bent rows w/ Kettlebell
5 – single arm bent rows w/ Kettlebell (other arm)
10 – dying cockroach
10 – American Hammer
10 – Back Bends holding kettlebell
10 – Merkins

Arm Circles
Moroccan Nightclubs
Arm stretchs

Round 2,3,4 & 5
6/7/8/9 – Squat to one arm press w/ Kettlebell
6/7/8/9 – Squat to one arm press w/ Kettlebell (other arm)
15 – Kettlebell swings
15 – Kettlebell curls
15 – Kettlebell tricep extensions
6/7/8/9 – single arm bent rows w/ Kettlebell
6/7/8/9 – single arm bent rows w/ Kettlebell (other arm)
15 – dying cockroach
15 – American Hammer
15 – Back Bends holding kettlebell
15 – Merkins

Stretches 2 minutes.

Announcements: Convergence April 17 @ Bulldog
COT: The world