Tag: Bulldog (Page 6 of 9)

It wasn’t the furious Washington Generals playing their part as the arch nemesis to the world famous Globetrotters that made for such a competitive competition. It was, as in many cases, the world wide pandemic! On this balmy and heavy morning, the Globetrotters looked considerably shorter, not quite so athletic and extremely rusty as the air balls dropped short of their target and the burpie count continued to rise. There was no bubble, cameras, or distractions. Simply a test of strength, grit and endurance, like so many have crushed before. Game on!

Warm up:
– SSH 20 IC
– Grass pickers 10 IC
– Plank jacks 10 IC
– Merkins 10 IC
– Squats 10 IC
– LBCs 10 IC

Grab the Kettle bell and let’s roll. 1/4 mile run to Spiderman’s hideout.
Light up the court and start the burn.

1st Quarter
Each Pax takes a turn shooting a free throw shot.
You make = 1 Burpie
You miss = 3 Burpies

Meanwhile the rest are doing:
– bear crawl up the driveway
– 15 LBCs
– Lunge back down
– 10 Kettle bell swings
Repeat until all PAX complete the shot & burpies

2nd Quarter
Each Pax takes a turn shooting a free throw shot.
You make = 1 Burpie
You miss = 3 Burpies

Meanwhile the rest are doing:
– bear crawl up the driveway
– 10 crunchy frogs
– Crab walk back down
– Squat, Curl, Press w/ Kettle bell
Repeat until all PAX complete the shot & burpies

3rd Quarter
Huddle – Each Pax takes a turn shooting a free throw shot.
You make = Everyone 1 Burpie
You miss = Everyone 5 Burpies

Not a shot was made which meant many rounds of 5 burpies! To be sure, they are rusty.

Charge back onto the court at the Bulldog. (1/4 run)

• Low Squat position, knee backs with kettlebell – 10 IC
• Right into Monkey Humpers 10 IC = Quad BURN
• Plank position: left hand & right leg up, hold for 2 seconds, switch. 5 rounds.

REPEAT

• Low Squat position, knee backs with kettle bell – 10 IC
• Right into Monkey Humpers 10 IC = Quad BURN
• Plank position: left hand & right leg up, hold for 2 seconds, switch. 5 rounds.

• Squat Curl Press w/ hand walk out to a merkin – 10 OYO

• Kettle bell shoulder extensions: From raised, extended position down (5x), then half way hold for 2 seconds, UP (5x)
• Lawnmowers (pull kettle bell off ground from one side up into the air on the opposite side) 5 each side
• Squat Curl Press w/ hand walk out to a merkin – 10 OYO

Fundamentals
– Side plank w/ arm raised 30 sec. SWITCH
– Side plank w/ arm raised 30 sec.
– on the six, hold feet 6 inches off ground 30 sec.

• 30 seconds of flutter kicks, BUZZER!

Globetrotters WIN! Globetrotters WIN!

*  As the Q, I didn’t do so well at accommodating the workout for everyone.  I do better next time.

Announcements: CSAUP, Mt. Mitchell, Practice your free throws.

Prayers: Short Sale, Allen Tate, Less Nessman’s wife, Hunka

Today marked my 7th F3 workout since we went “back to normal” (whatever that is these days). Seven workouts is an average week for guys like Broke, Sister Act, and Dr. Seuss, but I’ve been on the sidelines, reading about workouts instead of participating. I can’t recall the exact moment but after workout #1 (Midoriyama) or workout #2 (GasHouse) on Mother’s Day weekend in May, that Sunday my knee resembled an average cantaloupe. The initial doctor visit tried to soothe with cortisone but that was temporary and a few weeks returned for an MRI and the anticipated diagnosis of a torn meniscus. I’d love to make up a good story about how it occurred but being among friends I think it is old age. I have to admit, I have enjoyed a built in excuse to fartsack as I’ve never been an early riser. Working from home since March makes that easier since my office is now a 40 second commute rather than a 40 minute mad dash north on 85. But trying to keep my toe on the accelerator a little, I’ve found some YouTube stuff to stay as active as I can primarily doing core and upper body work. After attending last week’s Bulldog, I got over some soreness and thought it would be much easier if I could control the Weinke and Q what I can do – so without further adieu.

What seemed like a cool 72 degrees still had a layer of humidity that would soon blanket our circle. I said post Twitter 10 men posted, but the video proved I forgot to count the Q. So 10 men circled around me for the pledge and a brief disclaimer – “you verses you, hope you enjoy this…” and away we went with a soundtrack (since the PAX gave the site Q hell last week for lacking music).

Warm-up:

• Arm circles  – forward/back, small then big, then across the chest
• Toy Soldier ICx10
• Side to side lunge ICx10
• Backscratch ICx10 (on your 6, glute bridge, right hand reach as far over your left shoulder – push off on your right heel, then switch; this activates your core, glutes, back – all around good stretch – try it)

The Thang:

As the Rolling Stones were mid-way through Gimme Shelter I announced the first set which I don’t have  a cool name, but the PAX voted it is much worse than a Slaughter Starter (which is God-awful anytime). So I clicked the timer and call 10 burpees with 60 seconds on the clock. Once you finish, you get to recover until the next segment which you have 55 seconds to execute 9 burpees. Debatably there is enough intelligence to follow this trend of reducing the burpee count by one and the time by five seconds. Except when we got to what would have been one burpee, I surprised the PAX and said 60 seconds AMRAP. Why? because life works that way, and as a former Nantan once said “I’m the Q dammit!” So it’s kind of like Every Minute On the Minute (EMOM) but worse because the recovery is shorter. I’ll save you the trouble and the math – the routine lasts 7 minutes and you get 54 burpees + the AMRAP, so 60-75 depending on your effort.

By this point, we cruised through song #2 which is the title of the workout “Beath to Death Like a Dog” is performed by Rhino Bucket which I’m sure is missing from most anyone’s playlist but if you like ACDC, check them out. Judas Priest’s version of Johnny B. Goode took us into the Red Reaper, at least my version of it. This is an arm and shoulder killer. I called this in single cadence count:

• Merkins x 15
• Shoulder Taps x 30
• Merkins x 15
• Dips x 15
• Decline Peter Parker x 30
• Dips x 15

Now to the core work with the common theme of Mountain Climbers. I saw a post from an exercise enthusiast (not F3) that said Mountain Climbers were a key to his everyday workout program because it is a cardio/core burner. And it doesn’t hurt my knee – so let’s go!

• Mtn Climber x 20 (count 1 leg)
• LBCs x 20
• Something I can’t recall x 20
• Mtn Climber x 20
• Side Plank Elbow Crunch R x 20
• Side Plank Elbow Crunch L x 20
• Mtn Climber x 20
• Pretzel Crunch R x 20
• Pretzel Crunch L x20

Red Reaper #2

• Mtn Climber x 20 (count 1 leg)
• Knee to Elbow crunch x 20
• Elbow to Knee crunch x 20
• Mtn Climber x 20
• Low Ab Swipes x 20 (Outhouse re-named these “finger hooks”)
• X Crunch x 20
• Mtn Climber x 20
• Penguin Crunch x 20
• Monkey Crunch x 20

Red Reaper #3

Burpee Finisher – 7 minutes on the clock: begin with 10 and work down to 2, then do 1 minute of LBCs AMRAP – because I’m a nice Q…again – you never know what life throws at you…and “I’m the Q dammit!”

COT – Prayers for Sister Act’s 2.0 and Family, Blart and his family, Allen Tate’s shoulder surgery, Def Leppard’s Plantar Faciitis, and YHC’s upcoming knee surgery along with others unnamed but injured or pushing through pain; Announcements: Mt. Mitchel Hike, Annihilation at GasHouse on 8/29

Moleskin:

It was nice to get back in the center of the circle. I’ve missed Q-ing but more than that, missed being with the guys. It’s the part of F3 that means more than the workout. But make no mistake – I was going to bring punishment to the PAX that posted this morning, that is part of it too. I’ve held myself accountable to getting some movement in, I say that because some days stretching is what my body needs, but in my time away, I’ve tried to get better in other ways so at some point, hopefully in the nearer future, I won’t be the distant 6. We’re not getting younger is something I hear more as I approach respect. We push to be in physical condition at the detriment of our bodies breaking, but at least there is a will to fight. I read about it often but was able to witness it this morning, especially considering almost half our PAX today had a “Respect” called after their name. Thanks for the opportunity to lead but to be in the gloom. See you again soon, I hope.

Short Sale

Just in case you’re curious – the Playlist (of which Def Leppard knew two songs)

• Gimme Shelter – Stones
• Beat to Death like a Dog – Rhino Bucket
• Johnny B. Goode – Judas Priest version (movie Soundtrack)
• Neon Knights – Black Sabbath (Rudolph – it was for you…no show)
• Powerslave – Iron Maiden
• The Last Fight – Bullet for my Valentine
• Bleed it Out – Linkin Park (actually Leppard guessed this group)
• Break Stuff – Limp Bizkit (Hunter Huss very own as some learned)
• Metalingus – Alter Bridge (for Roscoe – he had to work)
• Rotting Pinata – Sponge

It was a steamy, sticky day at the Bulldog and we had a great group of HIMs ready to get after it.

Pledge

Warmup

Stretch 1 min

SSH x  15

Imperial walkers x 15

MNC x 10

Thang:

10 Burpees

20 KB Swings

30 Merkins

40 Squats

50 SSH

Duck walk down and jog back

30 second rest

10 Burpees

20 KB Pull overs

30 Mike Tysons

40 Curls

50 Big Boy sit-ups

1 lap/ Mixed Mary for approx 5 min then back to it..

10 Burpees

20 Over Head press (each arm)

30 Shoulder Taps

40 Squats

50 Mountain Climbers (Count R)

1lap and finished with Mary

Grest work by all!

Announcements:  Annihilation Saturday

Prayer Requests: Sister acts 2.0, upcoming surgeries for some pax

It occurred to me when I scheduled myself to Q Bulldog that it would be my first Q at a live AO since March. Sure I’ve Q’d many Matrix virtual workouts in the interim, but those really aren’t the same as being out in the gloom with your brothers. And just when i was ready to return, hernia strikes. I mean WTF?!?! Anyways, i figured i’d bring my HIPAA Violation routine to Bulldog and add a little twist. It is Bulldog so one should incorporate some Kettlebell work. Arrived 0515 and I see Les Nessman???? Jumped out the ride and he says “So this is what 0530 looks like?” Hell yeah son! Welcome to the GLOOM! As you can see PainLab has been an excellent stepping stone for many PAX. Glad to see you accelerating LN! PAX count: 13,. Mumblechatter was going strong 5 min prior to workout start, someone said at about 5:29:49 “Man that’s jacked up!”, which gave me a great idea:

“Speaking of Jacked Up, let’s start!”

Warmup

Jacked Up:

50 SSH IC

40 Seal Jacks IC

30 Plank Jacks IC

20 Chilly Jacks IC

10 Smurf Jacks IC

Indian Ruck to Hill at W.A. Bess soccer field

Oompa continued his running on the track while we continued on.

The Thang:

Double HIPAA Violation (Double 11’s with squat stations uphill)

Start at bottom with 10 KB Swings & 1 Burpee

Go uphill with KB Stop 10-15 paces up for 7 Goblet Squats for a total of 3 stops (21 goblet squats) until top.

Top of Hill 1 KB Swing & 10 Burpees

Walk back down hill

R&R until you flip numbers (1KB Swing 10 Burpees at bottom, 10 KB swings 1 Burpee at top)

Indian Ruck back to start

Time!

Hot damn that was tough as hell! Not one of these PAX gave up! Sucked wind the whole time. Proud of you men!

Announcements:

Annihilation WO Gashouse 8/29

Mt Mitchell September?

Prayer requests: PAX, 2.0s and Nation

Pleasure to lead you men. It s truly an honor to be able to get up in front of you and lead. Missed these opportunities so much the last few months. That said, those that have not Q’d, get out there and do it. It’s exhilarating!

Aye!

HIPAA

It was a beautiful, hot, steamy morning at the Bulldog.  7 HIMs showed for some work.

Pledge

Warm-up: MNC, SSH, LBCs

Thang:

11s merkins and squat curl press (mosey 25 yards and back in between)

11s big boys and dips (mosey in between)

11s curls and over head pulls (mosey in between)

11s swings and rows (mosey between)

Just in time.
Announcements:  PT test Saturday

YHC was took us out

We should’ve brought swimming trunks and flotation devices as the humidity made the morning feel like we we’re stuck in a bowl of week old chili with cheese and broccoli.  With that in mind, and the fact that I can depend on Vodou to not show on my Q,  we crushed a 1000 challenge routine(we made it to 850ish).  I used similar routines to help reduce my exposure to unwanted pounds during the month of April.  I worked fairly well, so I thought I’d share.  A special shout out to FNG, Water Boy!

Warm up:

SSH: 20 IC
Merkins: 20 IC
Dying cockroach: 20 IC
Squat: 20 IC

The Thang
25 – Kettle Swings
25 – Curls
25 – Squats
25 – Mountain Climbers
25 – LBCs
25 – Merkin
25 – Squat/Curl/Press
25 – Tricep Extension
25 – Crunchy Frog
10 – BURPIE

REPEAT

25 – Kettle Swings
25 – Curls
25 – Squats
25 – Mountain Climbers
25 – LBCs
25 – Merkin
25 – Squat/Curl/Press
25 – Tricep Extension
25 – Crunchy Frog
10 – BURPIE

2 Laps around the parking lot

25 – Kettle Swings
25 – Curls
25 – Squats
25 – Mountain Climbers
25 – LBCs
25 – Merkin
25 – Squat/Curl/Press
25 – Tricep Extension
25 – Crunchy Frog
10 – BURPIE

Last Round cut due to time constraints

25 – Kettle Swings
25 – Curls
25 – Squats
25 – Mountain Climbers
25 – LBCs
25 – Merkin

I wanted to try and hit just about everything with a workout…mission accomplished. Here it goes

Pledge

Warm up:

Imperial walkers x 15

Arm circles x10 F/B

Merkins x 15

Windshield wipers x 10

Ab hollowing hold

The Kitchen Sink: 2 rounds

Swings: 25

Curls : 25

Squats : 25

Renegade rows: 15 each side

Step ups: 25 (count R only)

Shoulder Taps x 25

Upright rows: 25

Mountain climbers 25.  ( R only)

Chest press: 25

Squat curl press x 20

Suckage: I had the pax each pick a number between 1-10  and used these and little tasty nuggets at the end!

1 Bobby Hurleys x 20

2 CDD x 20

3 Corkscrews x 20

4 Mountain climbers x 25

5 30 second Rest

6 Hand release Merkins x 20

7 SSH x 40

8 Derkins x 15

9 Burpees x 10

10 calf raises x 25

The last few minutes we did some Mary

Prayer Requests: HIPAA, COVID, and The world

Welcome to Bulldog!  It says “Gear” on the site description, but it’s whatever you want to make it.  Here, we just tend to work more on muscles on the bone versus in the chest.  But, why not both?

I asked for the Q Monday night, knowing that I would be in town the next day.  Voodoo said cool.  During COVID, Tuesdays have been leg days, after Monday chest/triceps.  Since I went to the excellent Tsquare Q Monday, why not wrap both in at Bulldog, and give the guys a full-body workout?

Disclaimer

Playlist selection trivia – guess the connection

Warm-up in cadence:  15 SSH, 10 Squats, 10 MNC, 10 IW, 10 Merkins, 10 LBC

The Thang:  pretty simple, see below for the rundown.

50 squats OYO, go to plank for 6.  Rudolph then leads some plant work (counting to 20-30 in my head)

50 squats OYO, go to plank for 6.  Rudolph then leads some plant work (counting to 20-30 in my head)

50 squats OYO, go to plank for 6.  Rudolph then leads some plant work (counting to 20-30 in my head)

50 squats OYO, go to plank for 6.  Rudolph then leads some plant work (counting to 20-30 in my head)

25 lunges each leg, go to plank for 6.  Rudolph then leads some plant work (counting to 20-30 in my head)

25 lunges each leg, go to plank for 6.  Rudolph then leads some plant work (counting to 20-30 in my head)

25 lunges each leg, go to plank for 6.  Rudolph then leads some plant work (counting to 20-30 in my head)

Max out Calf Raises, put leg on bench and stretch waiting on 6 (Watts Up tried to hot-dog and grandstand here, I bow to you Master Calves).

Again, Max out Calf Raises, put leg on bench and stretch waiting on 6

Again, Max out Calf Raises, put leg on bench and stretch waiting on 6

Merkins Max Out, go to the People’s Chair waiting for 6.  Rudolph counted to 20-30 in his head

Merkins Max Out, go to the People’s Chair waiting for 6.  Rudolph counted to 20-30 in his head

Merkins Max Out, go to the People’s Chair waiting for 6.  Rudolph counted to 20-30 in his head

Wide Arm Decline Merkins Max Out, hold incline plank waiting for 6.  Rudolph blah blah blah

Wide Arm Decline Merkins Max Out, hold incline plank waiting for 6.  Rudolph blah blah blah

Wide Arm Decline Merkins Max Out, hold incline plank waiting for 6.  Rudolph blah blah blah

Dips Max Out, rest.  Rudolph counted to 15

Dips Max Out, rest.  Rudolph counted to 15

Dips Max Out, rest.  Rudolph counted to 15

Diamond Merkins Max Out, Rudolph counted to 20

Diamond Merkins Max Out, Rudolph counted to 20

Diamond Merkins Max Out, Rudolph counted to 20

5 minutes left, Mary time – each person got one exercise in:  LBC, flutters, freddy mercs, hi-low scissor, crunchy frog, am hammer, and Clavin ended on Dirty Dogs.  SO FITTING!  Theme of the playlist was DOG.  See below.

Announcements – PT test.  Be there, or Folsom or Yank on July 18th.

Prayers – T Square, HIPPA, Huckleberry (and now I see Mayor’s Mom).  Apologies for any missed.

Name-o-rama, Pledge, Voodoo prayed us out, well done Site Q.

MOLESKIN:  always love to catch-up with this group, even if they give me #### for my absenteeism.  Sorry guys, COVID is real, and I also enjoy lifting weights.  I’ll do better.  Hope the full body experience rocked.

Playlist:

Black Dog – LZ

Joy to the World – 3 Dog Night

Pushin Forward Back – Temple of the Dog

Hair of the Dog – Nazareth

Atomic Dog – George Clinton

The Dogs of War – Pink Floyd

Diamond Dogs – David Bowie

I wanna be your dog – The Stooges

Dog Eat Dog – AC/DC

Ruff Ryders Anthem – DMX (TUBE – THIS HAS BAD WORDS!!!  OH MY!!!!)

Always an honor – Rudolph

During the long dreary months of COVID I would still awaken ( albeit not at the previous 5am) but early enough to put in a workout in the neighborhood and a handful of times I even had Time Frame to join me . But on those days when my only company was birds squirrels maybe a dog bark or two and sometimes an early riser walking or just collecting their newspaper I created WO that would progressively get tougher …. I knew if I didn’t challenge my self I’d grow bored of the routine of it all . Today’s exercise was the Pain Lab creation that I used at least once a week.
Music was Faith No more ( except when phone selected Blackened 2020 ( Metallica acoustic !! Great version …. if you check it out … wait for the ending)
So we began with Toy Soldiers IC x 15
IW IC x15
Merkins IC x15
Plank jacks x15
Mountain climbers x15
New exercise time ( although this an older exercise but I’ve ever seen it in the exicon …. I’ve submitted it as Rise of Skywalker awaiting F3
Here’s what you do on six, roll onto shoulders , support back at hips with legs stretched up … one leg extended and one down and switch leg positions for a one count …. we did 15

Grab lighter weight ( bricks )
Upright rows, curls, piston from shoulder , fly, extend arms upright at sides, boxing , thrusts, cross chest all x 15
And lastly was a crowd pleaser holding objects in front of chest lunge forward lunge back on right side, then lunge forward and back on left for a single count ….. so this yes …. 10 times (not that mean as to make it 15,,, this time)
Intermission:
15 Freddy Mercs IC
25 lbcs
15 box cutters IC
Now the bigger weight
Colt 45, upright row, press, kettlebell swing , squat, AMerican Hammers, skull crushers, and lastly from Sledge … set object in front of you and tap x10 …. all the other exercises were once again 15
Intermission : same as before and now add Rise Of Skywalker x10
Grab lighter weight again for more curls arm crosses ,press, fly x20 and colt 45

Moroccan night club IC x15

toes in , heels out calf raises x10 and again with heels in, toes out

heavy object:upright row overhead press kettlebell swing , squats and squat thrusters all x20

intermission same as previous and add 10 Rise of Skywalker

complete WO with small weight this time colt 45 , fly, boxing, curls and overhead press and side lunges all x 20

Change of music to disturbed and the sound of silence and some yoga

begin with right arm tucked behind head hold with left …. few seconds breathe out and back

inhale and bring left arm to same …. hold….

exhale

Luck fingers in front of chest facing palm inward 1 to 3… Now reverse one  two three….. arms still locked hold overhead….. sway gently left 1,2,3….. now right …. 1,2,3 …. back to center and bend back ….1,2,3…

exhale and return

plank

Move into cobra pose dropping head almost to ground and hold for about 5-6 seconds

exhale returning to plank , now into downward facing and hold …. return to plank , drop knees and move into child pose … hold for 8 seconds back to plank … move back into downward facing dog hold 3-4 seconds

move up to relaxed pose and inhale as you drive one leg forward one back pivot back leg and move into warrior 1, hold …..5-6 seconds And next warrior 2 and hold

exhale as you return

do same for other side with warrior 1 and 2 poses

music fades …. we finish one minute early

we’ll done

namaste

prayers for Hipaa upcoming surgery

all medic, police and doctor ( medical)

one final note : when I would perform this and my other routines by myself pushing the envelope a little harder each time , my M would ask if anyone was there with me ( much as she does when F3 is in full gear)…. to which I’d respond that I’m probably gonna quit posting if that crazy man named Clavin has the Q again!!

It was a warm, muggy, and dry 75 degree morning at the Bulldog.  As the regular HIM’s rolled in we gathered in anticipation curious to see how the mornings workout would unfold.  There as usual were smiling faces and great chatter before the stroke of 5:30 am.  A perfect way to start the day.

5:30…Let’s get going!

Pledge

Disclaimer

SSH x 30

Mountain Murpees x 5 (this is an original combination of some classics.  From standing, down to plank, 2 mountain climbers, 2 merkins, back up and complete the burpee).

After that there was quite a but of Yoga, some core, just a touch of some light jogging, squats, calf raises, and more yoga.

Prayer requests:

Please continue to pray for Clavin’s M

Dry Rub’s M

Timeframe’s Dad

The civil unrest

Police

Hipaa

Stoganoff’s 2.0

Whopee’s 2.0

It was a blast this morning fellas.  As always I was honored to be involved this am.  Such a great group.  Everyone pushed hard and did great.  I really appreciate the fellowship and comradery.

Have a great day.

Aye!

Timeframe