Tag: Bulldog (Page 3 of 9)

Sometime in the near future find and create one on one time with each of your loved ones, especially your children. As they get older they and we tend to move apart and spend less time together finding easy excuses to grab our attention or time. If you can, take a day trip even. Recently that’s what I did with my 2.0 Cap’n Crunch ( Nick as we sometimes call him ) and we went to Jacksonville, Fl for Spartan. The M suggested we do this alone together and not only was I overwhelmed by this time together but it’s merit deserves my passing along and I bring this up first not only because I feel this message has more value than today’s workout but i hope that those who don’t tend to read my posts will catch the first few lines in the preview and take this life lesson to heart!
I also imparted another PSA at the end and I may as well get it out of the way as well… yesterday I received my first Covid vaccine dose and if any are fearful of deleterious conditions …. I’m here to say thatttttttttt …. sorry …. momentary lapse ( where’d that last hour go?) …. jk …. there were no troubles/ side effects and Caromont has the process down to a science … you are in and out faster than a Taco Bell taco!

On to the beat down :
Pledge

warm up where we utilized video technique ( some of it ) that was posted on Slack few weeks ago 

Ssh, lunge with twist arm circles from small to large forward and reverse plank jacks each for about 20-30 seconds (there were a few others in video but couldn’t remember)
Grab two bricks or matching set of dumbbells

Mostly we performed curls, upright rows but sometimes I added upright fly and fly press(?) in front we also pistoned our arms overhead a few triceps sometimes even using benches for curls both straight up and down and turning your hand and weight in the direction of movement ( twist your wrist)

Now when we. Performed single arm exercises we used our left ( most of us as …there’s a few southpaws in the bunch and I was quickly corrected when I mentioned the whole dominant hand , anyone here left handed and who writes with their right hand … Hermie advised me that these were different things… it seems he’s sort of ambidextrous ) or our nondominant hand first focusing attention in a new way!
There was two brief intermissions of core work dips and calf raises

we finished with 5 minutes of core finishing so perfectly on time you would think I planned it !! Most notable mention to Voodoo with the extra emphasis on twist during his American Hammers holding us to one side and then the other ….. ouch!

on Skack the other day I posted old video of Reese’s peanut butter cups ( there was lot of talk of candy bars worthy of eating today ) of “ You’ve got your chocolate in my peanut butter!!”

well this comes from the musical aspect for today 

mash-ups …. hehe….

Stayin’ in Black    BeeGees /AC/DC 

Billie Cocaine Michael Jackson/Eric Clapton

Living for the Paradise City GNR / Stevie Wonder

With A Rebel Yell She Cried Don’t Give Up the Fight

 Billy Idol/ Bob Marley

Stop and Bust a Move Buffalo Springfield and Young MC

Flyin’ Hot Stuff Donna Summer/ Ozzy

Bang Your Head (Its A Celebration) Kool and the Gang/ Quiet Riot

I Heard it Round And Round The Grapevine

Marvin Gaye (Temptations)/ RATT

newcFolsom Saturday AO 

money taken up for. New Zion church food trailer see Sargento

during namearama Spider-Man aged 3  years in less than 3 seconds …. had to be there !!

moleskin 

I created this and used it at least twice a week and it is the only change up I modified and can attest my increased performance at Spartan ….. I’ve been doing running/ boot camp / weights / dead hang / pull ups/ chin-ups  but this is the only other difference and it helped me to not incur burpee penalties and Saul through many obstacles that I struggled on in previous 6 OCRs ….

hopefully it was worthy of those who posted but either way …. I appreciate the honor of the Q…. thx men 

Very nice cool and dry Tuesday morning.  A very nice group of HIM’s gathered at WA Bess Elementary in hopes to better their bodies and minds.

5:30 and time to get after it.

Stretch it out a bit

60 SSH’s

60 LBC’s

20 Kettle Bell squat lifts

Mosey to cones and back

50 SSH’s

50 LBC’s

20 kettle bell upright rows

yoga

mosey to cones and back

40 SSH’s

40 LBC’s

20 goblet squats

20 kettle bell tricep extensions

20 CDD’s

mosey to cones and back

30 SSH’s

30 LBC’s

20 kettle bell swings

20 dips

yoga

mosey to cones and back

10 SSH’s

10 LBC’s

Ab’s

yoga mosey to cones and back

Calf raises to burnout

It was as always a wonderful way to start the day.  Excellent comradery and conversation.  All the guys pushed had and had an excellent attitude.

Thanks guys.  It was absolutely an honor.

Clavin is on for next week.  Says to bring a couple of bricks or lighter dumbbells’.

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

Timeframe

I guess on the heels of what was a monsoon-like couple of weeks most of the dogs decided to stay in the doghouse for this chilly and dry morning.  However, as they say a small yet mighty group decided to get after it this morning.  It was a great way to start the day.

Here’s how it went.

We ran some.  There was some stretching, SSH’s, LBC’s, CDD’s, kettle bell swings, more running, squat to overhead lifts, more running, dips, calf raises, more running, tricep extensions, merkins, squats, more running, WWI’s, WWII’s, and more running.

It was a wonderful morning.  Everyone (all 3) was in good spirits.  We all 3 worked hard and had great conversation.

It was a real pleasure.

Until next time,

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

Timeframe

4 HIM’s got after it this morning at the Bulldog.

The thang was simple. AMRAP exercises to the wonderful tunes of 80’s television.

• The A Team – Rocky Balboas
• Cheers – LBC’s
• Dallas – Imperial Walkers
• ALF – Burpees
• Knight Rider – Dips
• The Greatest American Hero – American Hammers
• Perfect Strangers – Monkey Humpers
• Magnum PI – Big Boys
• Hill Street Blues – Moroccan  Night Clubs
• Night Court – Mountain Climbers
• Miami Vice – Burpees
• Family Ties – Merkins
• Dukes of Hazzard – Hillbillies
• The Golden Girls – Wide Arm Merkins
• Growing Pains – Squats
• TJ Hooker – Freddy Mercurys
• The Facts of Life – Calf Raisers
• Head of the Class – Squats
• Who’s the Boss – CDD’s
• Airwolf – Burpees

Thanks to Timeframe for the opportunity to lead.

Announcements

• Strides of March on 3/6

Prayer Request

• Mason Family
• Guy Family
• Sister Act and Family
• Rudolph and Family
• PAX on IR

Deuteronomy 32:7 – Remember the days of old; consider the years of many generations; ask your father, and he will show you,  your elders, and they will tell you.

Big Pappy

For motivation, here’s the storyline to the award-winning 1976 movie, Rocky.

Rocky Balboa is a struggling boxer trying to make the big time, working as a debt collector for a pittance. When heavyweight champion Apollo Creed visits Philadelphia, his managers want to set up an exhibition match between Creed and a struggling boxer, touting the fight as a chance for a “nobody” to become a “somebody”. The match is supposed to be easily won by Creed, but someone forgot to tell Rocky, who sees this as his only shot at the big time.

30 seconds on, 10 second rest
Werkin
Lunges front to back both legs
Scorpion Merkin
Side Lunges
Burpies to Kettlebell Press
LBC’s

3 Rounds

Stretches

20 seconds on, 5 second rest
LBC’s or Flutterkicks
Plankjack
Mountain Climbers
American Hammers

3 Rounds

20 seconds on, 5 second rest
Derkin
Shoulder Press w/ Kettlebell
Bent Rows
Merkin
Curls

3 Rounds

30 seconds on, 10 second rest
Sumo Squats
Calf Raises
Zombie Walk
KB Swings
Squat Curl Press

2 Rounds before the bell

Stretches

Announcements: Extinction run this weekend.

COT:  JK2, HIPPA’s friend whose son has COVID, Timeframe’s mom, Tube’s boss (COVID)

Pledge OYO (my bad)

Simple & Sinister

Warmup – 3 cycles of the following: low squat with a long pause at the bottom where you wiggle around to open up the hips. Add in some curls while we are down, followed by 5 supine hip bridges, followed by halo’s 5 each way.

The Workout

Swings – 10 Swings – Perfect form. Use heavy bell if you have one. Rest 1 min between sets. 10 Sets total for 100 swings.

Turkish Getups – Do one rep on each side without a break. That’s one set. Do five sets total, resting 1 min in between each set. So a total of 10 getups (5 each side).

Tiger Squats – 10 reps. rest 1 min between sets. We got in 5 sets

COT

PR and Announcements

VooDoo took us out

1P2A

It was a cold 30 degrees but finally dry.  Stars were by in large out.  After we got to moving around it did get much warmer and ended up making for a nice morning and as always a great way to start the day.

Here’s how it went.

5:30 am

20 SSH Double Count

20 merkins Single Count

20 SSH Double Count

The Thang:

Mosey down around the corner to the little ill for some 11’s

11’s were:

1 Bobby Hurleys top of hill

10 Merkins Bottom

The transition from on place to the other can be your pick; bear craws, karaoke, nur, lunge walk, ect.  Just keep switching it up.

Y’all know how this goes

Mosey to back of school for something else

Something else went as follows:

10 LBC’s

Mosey around an imaginary loop

9 LBC’s

Mosey around imaginary loop

ect until finished

To fence for calf work:

20 DC IC Toes straight

20 DC IC Toes out

20 DC IC Toes in

Mosey back to small hill for more

More went:

20 Squats

20 Monkey Humpers

20 Mountain Climbers

20 Merkins

20 Heels to Heaven

20 Flutters

Mosey to end of parking lot and back

Repeat above sequence

x 15

x 10

x 5

Mosey to rear of Watts Up’s truck for the Pledge (flag on back of Watts Up’s truck)

Time

Announcements:

Alta Primal Brewery Extinction Run Feb 13

Rooster in March

Prayer:

Country

Leadership

Covid

People with addictions

Great group as we all have come to expect but never take for granted.  Was an excellent way to start the day.  Everyone worked hard and had a good time in the process.

Until next time.

AYE!!!!!!!!!!!!!!!!!!!!!!!!

Timeframe

Spiderman on Q next week

I was awarded the privilege to lead an AO for the day and had a good turnout.

SSH during song and for every time Dave Mustaine sings (bellows) “Anarchy!” Deliver 1 burpee
Anarchy in the UK version by Megadeth

Pledge

Grab coupon while I queue up Green Day ( American Idiot)

Constant throughout will be 1 man maker for start of each round
12 will be hand release merkins only once as ground too wet , otherwise merkins and shoulder taps
20 will be American hammers , flutters , curls, kettlebell swings and later dips and calf raises
21 will be Freddy Mercury’s , lbcs, tricep extension, overhead press, merkins ( later )
Intermissions were nur and mosey or lunge to driveway and back , once a variation of Waterboy’s clock routine ( 1/8 curl and back, 1/7 curl and back ….. etc and reverse)
Rifle carry coupon to end of overhang and MURDER BUNNIES! ( to everyone’s delight ) back … I forgot these back when Iron Pax challenge was on ….so I had to try these at least once in my life !, and karaoke down and back

El Toro has VQ next Bulldog , Time Frame tomorrow at Labyrinth and Waterboy following Labyrinth date

Prayers for nation and prayers offered up for my 2.0 as he learns to drive which I modified to include ALL 2.0s as they grow into adults accepting the new role and its subsequent challenges

It was a little on the chilly side but not much.  It was also a little on the rainy side but not much there either.  All in all a great morning to get up, get out, and shake a tail feather.

Keeping in mind the legendary Coach Byrd for back in the day when Grier was still a Jr High School we stuck to the basics.

It went a little something like this.

SSH x 20

Monkey Humpers

Squats

Mountain Climbers

Merkins

LBC’s

Flutters x 10

Run a lap around the parking lot…

Rinse and repeat the above sequence x 15 and again x 20

Move to the benches for another sequence

{(Dips

Toe risers

Merkins all x 15) x 3}

Run a lap around parking lot

On your 6 for abs

LBC’s x 50

Heels to heaven x 25

{(oblique crunches each side x 20) x 2}

Run a lap around parking lot

Stretching

Burpees x 5

Time!

Announcements:

Convergence Saturday a 7 on Saturday–Rumor has it that there will be a painlab

Pledge

COT

Prayer Concerns:

Les Nessmans Father in Law in Hospice

Dry Rubs Father in Law with his last round of chemo.

It was a great honor and privilege to be joined by such a great group of HIM’s

Aye!!

Timeframe