Tag: Bulldog (Page 4 of 9)

4 Pax, no Q, a moonlit sky and a thirst for muscle disruption were the ingredients for the special on the menu Tuesday morning. No wasted time, thought or worry, we went right to it. All agreed, 25 reps per exercise callout. Depending on your stance, we circled clockwise to begin the procession for the next 44 minutes.

Pledge

25 reps per callout, in no particular order.

Moroccan Nightclubs
Shoulder Taps
Merkins
Derkins
Calf Raises
Box Cutters
Burpies (5)
Curls
Squats
Bent Rows
Farmer Pulls
Dips
LBCs
American Hammers
Big Boy Sit Ups
3 Laps parking lot
Dying Cockroaches
Plank Jacks
Mountain Climbers
Shoulder Press
Tricep Extensions
Incline Merkins
Overhead Pulls
Supermans

Warm Up
SSH 30 IC
Squats 10 IC
Merkins 10 IC

Pledge

25 Reps Each
Shoulder Taps
Crab Crunch
Merkin
Squat
* 10 Burpies
Dying Cockroach
American HAmmer
Kettbell Swing
Lunge
Derkin

Stretch

25 Reps Each
Shoulder Tap w/ Merkin
Dutch Skate
Kettlebell Tricep Extension
Merkins w/ Kettlebell pull through
Bent Row w/ Kettlebell – each arm
Flutterkick
Michael Phelp
Sumo Squat
Calk Raises

Stretch

25 Reps Each
Kettlebell Curls
Kettlebell Squat Curl Press
Kettlebell Low Squat hold – Curls
LBC
Merkin
Box Cutter
Plank Jack
High Knees
Mountain Climber
Plank hold to Low Squat

2 Minutes of Mary

Six Hims showed up trying to see Jupiter & Saturn. Not really, but it would have been cool. This one will be non-impact like Painlab. My lower back is feeling compression, so I wanted to focus on core today. We did 18 exercises X 2 sets. Starting with grass pickers, moracin nightclubs, side straddle hops, Don Quixote’s, squats, then squat low punches, overhead presses, lunges, tricep dips, step ups, incline pushups, reverse merkins, dyeing cockroaches, American hammers, flutter kicks, reverse crunches Supermans and imperial walkers. Rinse/Repeat. Finally we went around the circle with personal picks and wrapped up with air-angles.

Day 2 of Week 6.  The last week of my Shieldlock’s challenge.  I can hardly type this, awful mess.  It was cold and we did stupid things:

Warm-up – more stretching here, as it’s sub-30 and this is tear muscle kind of weather.  The challenge:  3 Point Panic.

10 T-Merkins on right arm

10 Brock Shuffles on right arm (I kind of messed up and had people also do a Merkin inbetween.  It’s good for you I guess)

5 1 arm Merkins on knees (awful)

10 3-point burpee (one arm)

Then you do the other side for your left.  This got my wind and shoulders a bit, after yesterday exercise.  But everyone was tough and did 3 rounds.  We could do 5, but I sensed we should do some core.

5-8 minutes of various core exercises from Day 2 of Week 6.  Now onto some fun!

Rudolph Recliners

Ravishing Rudolphs

Rudolph Rib-Ticklers

Rudolph Road Rash (I changed this to 2 spins and then 3 merkins, versus 3 spins and 5.  Better, but still blargh.)

Announcements – donate blood (see Tiger) and Christmas Party this Saturday (wear a mask and take precautions.

Prayers – HIPAA dad health, Double Stuff health

Pledge

Spidey-Man has the Q next week, he always does a grinder….looking forward to it!

Rudolph

With our small group getting back in with the Bulldog, this would be Day 2 of Week 5 of our 6 week challenge.  We scoffed the night before about how easy this would be.  This was an error.

Warm-up, no FNG’s, I set the music, here’s the deal, for the workout named Atomic Clock:

Set in plank at 12 o’clock, you plyo-pushup to 3 o’clock.  At 3 you do 12 landmine squats.  Then plyo-pushup to 6, where you do 12 rolling squats.  at 9 you hit the other leg, then back at 12 for 12 more rolling squats.  x 5 rounds.  Rolling squats got so bad for me I started to wobble to 1 leg.

We were right about the time however, and had about 10 minutes left for my homemade exercises, which the wife helped with:

Rudolph Recliners x 1 set

Ravishing Rudolphs x 2 set

Rudolph Road Rash….not even a full 1 set.  Too dizzy and exhausted.

There are more in the bag to come.

Announcments were Convergence, Christmas Party and that’s about it.  Prayers were for TUbe on his first day at the new gig, DStuff’s boss’s son had a miscarriage, we prayed for HIPAA’s Dad, and for T-square to get right.

A fun time!  I’m about to write the BB for today’s (12/8) Bulldog, I think today was a bit worse.  Later.

Rudolph.

We had 10 PAX show up for Bulldog.  Prior to the main workout, we went through an ab circuit.  I brought the tabata timer back out to keep pace.  Each round had 4 exercises, each exercise was performed for 1 minute with no rest time in the round.  We completed 5 rounds with 45 seconds rest in between.

Each exercise has “Prisoner” in front of it as the exercise has to be performed with your hands clasped behind your head.

1. Prisoner Squats – Bodyweight squats
2. Prisoner Lunges – Bodyweight lunges in place or walking
3. Prisoner Ninja Jumps – Hands behind your head, sit down on your knees and explode up into a squat position, some PAX modified this and did a different explosive movement. Jump squats, etc.
4. Prisoner Skier Hops – Skiing motion from side to side

Thanks for the opportunity to lead!

Double Stuf

We had 7 PAX show up for Bulldog.  I brought the tabata timer back out to keep pace instead of counting reps.

The workout consisted of “traveling” exercises moving to four corners.  An exercise was performed at each corner.  There were 3 rounds each with increasing amount of exercise time.

• Traveling Exercises, All Rounds
  • Lateral merkin to the right
  • Alligator Walk forward
  • Lateral merkin to the left
  • Alligator Walk backwards
• Round 1 – 30 Second Intervals
  • Corner 1 – Split Squat Jumps Right Leg
  • Corner 2 – Split Squat Jumps Left Leg
  • Corner 3 – Split Squat Jumps Right Leg
  • Corner 4 – Split Squat Jumps Left Leg
• Round 2 – 45 Second Intervals
  • Corner 1 – Single Leg Deadlift Right Leg
  • Corner 2 – Single Leg Deadlift LeftLeg
  • Corner 3 – Single Leg Deadlift Right Leg
  • Corner 4 – Single Leg Deadlift Left Leg
• Round 3 – 60 Second Intervals
  • Corner 1 – Side Lunge with Knee Ups Right Leg
  • Corner 2 – Side Lunge with Knee Ups Left Leg
  • Corner 3 – Side Lunge with Knee Ups Right Leg
  • Corner 4 – Side Lunge with Knee Ups Left Leg

Thanks for the opportunity to lead!

Double Stuf

Target couldn’t do it, Amazon was price gouging, Wal-Mart didn’t care, Sports Authority was no authority. It makes no difference to us if there are weights or kettlebells to be purchased and put to good use, we’ll make do and make it proper badass. With a modified beatdown, a thirst for improvement and a need for a killer start to Tuesday, away we went.

Warm Up
Side Straddle Hops IC
Merkins IC
Squats IC
LBCs IC

5 ROUNDS
20 seconds on, 5 second rest
Derkins
squat, shoulder press
Plank with arm & leg extensions
Merkins

3 ROUNDS
30 seconds on, 5 second rest
Squat
Mountain Climbers
Calf Raises 20 & 20

Little bit-o-stretch

AB WORK
3 ROUNDS
30 sec, 5 sec rest, 4 rounds
mnt climbers
Freddi Mercuries
plank hip dip w/ KB pull
flutter kicks
American Hammers

//////////

Lunge 40 yrds & back
Monkey Humpers 20
Lunge 40 yrds & back
Monkey Humpers 20

Incline Merkins
Flutterkicks
Calf Raises
LBCs
2 Rounds

Sweat!

Announcements:
Prayers:
FNG:

Cool and crisp morning this morning.  In case any of you have not gotten 150,000 texts from random numbers today, it’s the last day to vote!

We started our warmup with:

Side Straddle Hops

Bridge ups

Mercans

Squats

Burpees

Everybody feeling good and hoping for a challenge, we launched into Summation 8’s.  How it goes is you divide a full length rep into 8 portions.  So you do an 1/8th rep, 1/4 rep, 3/8ths rep, and so on until you get to a full rep, or 8/8ths.  Then back at the top, you divide the motion into 7 parts and do 1/7th, 2/7th,… Then divide into 6, then 5, 4,3,2,1.   We did a full Summation 8 exercise with a cinder block, then an abs set.  It went like this:

Sum 8 Chest press

20 LBC

Sum 8 Squats

20 big boys

Sum 8 Shoulder Press

20 leg lifts

Sum 8 No weight calf raise

20 flutters

Sum 8 Upright rows

20 box cutters

Sum 8 Triceps Extensions (Hermey offered free dental care to everyone)

20 crab crunches

Sum 8 Bicep curls

Partner up, bicep weight holds followed by back to back hand offs

Done?  Nope… another round, but how this finishes out is repeat all the above, except the summation 8 happens as a negative and counting the seconds.  A negative for 8 seconds, then 7 seconds, 6 seconds…

The men were stronger than ever this morning.  Biceps were exploding, I’ve never seen such a group before.  Folks showing up for the polls were totally sidetracked, as no one knew there were multiple Incredible Hulks.  Young men were inspired to be better, old men balanced their bowls of peanuts on their belly as they watched the athletes in action.  The lady’s were fainting.  Sirens were wailing, lights were flashing, as ambulances, firetrucks, and Roscoe raced towards the scene of the shaking earth.  It was as if these men themselves were destroying mountains and overcoming Lions.  Then… all of a sudden… the clock chimed 6.15 and we were snapped back from our thoughts and remembered the pain.

We pledged to the flag.  We noted the Veteran’s day workout (Nov 11).  We talked of prayer requests and brought them to the Lord.  And the QIC forgot the name o ramma!

Timeframe called for help to cover the Bulldog, so I stepped up. Five Hims showed up to play with the dog.

We did warm ups and stretches to get the blood going. From there, we did (5) exercises for 45 seconds each OYO followed by 15 seconds to transition to the next, then moseyed around the parking lot after each set.  We repeated that (7) times with varied exercises from  side straddle hops, flutter kicks, iron mans, CDD’s, merkins, big boys, American hammers, chest presses, kettle swings, bear crawls, lunges, etc. you get the picture.

We pledged our allegiance to the new AMERICAN flag for our site. It sure is purty! Prayed for those heard and those unheard. Then we had a special prayer for our Rudolph aka Buttercup for being MIA. The story is that Rudolph spent his morning picking daisy’s from the neighbors back yard, idk?