Author Archive Bulldog

Kotters for the Curls

Good group out at Meathead today apart from one who obviously had too many chicken chimachingas last night and was leaking out of his tights.

THE THANG

50 sec swings 10 sec push-ups, 40 sec swings 20 sec diamonds, 30 sec swings 30 sec diamonds, 20 sec swings 40 sec diamonds, 10 sec swings 50 diamonds. Repeat with tea bags and upright rows. Repeat with OH press and curls (for TR)

Two and a half minute rounds: One handed: 30 sec snatch right 30 sec snatch left 30 sec high pulls right 30 sec high pulls left 30 sec alternating swings Repeat.

30 sec upright rows, 30 sec goblet squats, 30 sec OH press, 30 sec combo.

Abs 30 secs Louganis 30 secs feet to bell, 30 secs flutter press 30 sec American hammer no bell

YE OLDE NAKEDE MOLESKINE

Tiger Rag was back at Meathead which meant we use kettlebells for the reason they were designed – the bicep curl! His area of the circle nearly got blown out by Horsehead who was struggling with some kind of gastric issue. Bananas thinks he saw a “bubble” it was that nasty so thank goodness he was wearing tights and well done to the lads for sticking out the workout. The cold meant that guys were sporting ski jackets (TD) and hefty gloves but they didn’t last long as the cardio kicked in. MADD even went Go Ruck style this morning and lots of meat runners today.

Good banter. Thanks Busch for the take out. Have a great rest of your week fellas. BD

30 mins of madness!

Lots of pre-runners and mumblechatter out at Meathead today. When Header said he had to leave at 6am it meant we had to cram a lot into the first half hour…

THE THANG

SSH x 15

IW x 15

20 KB swings OYO

10 merkins in cadence

First round:

10 snatches, 10 goblets, 10 diamond merkins

20 upright rows, 20 tea bags, 20 wide arm merkins

30 OH press, 30 lunges, 30 narrow arm merkins

40 KB swings, 40 jump squats, 40 regular merkins

Second round:

10 KB swings, 10 jump squats, 10 regular merkins

20 OH press, 20 lunges, 20 narrow arm merkins

30 upright rows, 30 tea bags, 30 wide arm merkins

40 snatches, 40 goblets, 40 diamond merkins (ouch)

30 secs on 30 secs off

Swings, snatches, lawnmowers, clean and press, alt swings, one arm swings, cleans, bicep curls, tri extensions

Mary

YE OLDE NAKED MOLESKINE

Good crowd today in the cold. Got going early and got warm quick. Early slaughtering of High Tide over Alabama game, I also got stick for lack of clarity in exercise explanations, Header abused also due to early departure! Fireman Ed as chatty as trying to hang with Bananas talking over the Beats Pill Music

Thanks for allowing me to lead. Keep the new year resolutions up and drag some slackers out with you!

Bulldog

Skunkwork SubstiQ

9 fine fellas posted in the chilly air at CDS today for a substiQ from yours truly.

 

THE THANG

SHH x 15

IW x 15

10 burpees/10 swings/10 tea bags

20 OH press/20 upright rows/20 hows your father

30 merkins/30 bicep curls/30 goblet squats

Partner up and catch me if you can to parking lot

Partner 1 runs lap – Partner 2 snatches – Flapjack

Partner 1 runs lap – Partner 2 high pulls – Flapjack

Partner 1 runs lap – Partner 2 clean and press – Flapjack

Partner 1 runs lap – Partner 2 alternating swings – Flapjack

KB suicides

10 swings – first median and back

20 swings – second median and back

30 swings – third median and back

Repeat with tea bags, OH presses, and flutters

Hit the hill

Partner up and 100 OH presses between the two as one runs hills

Repeat with tri extensions and two handed swings

Back to start

4 mins of Mary

YE OLDE NAKED MOLESKINE

Got the shout from Spackler yesterday that it was too cold for him to come out so I took the challenge. Good crowd today and we got a sweat on despite the freezing temps. Cage was killing it on the runs today.

Thanks for allowing me to lead. Have a great week!

BD

Numb Bells at Meathead

Temperature gauge read 27 degrees and unless you left your bell in a warm oven overnight it was going to be a nipple tingler this morning!

THE THANG

50’s

40 swings 10 diamond push-up

30 swings 20 wide arm push-ups
20 swings 30 military push-ups
10 swings 40 regular push-ups

 

30’s

20 teabags 10 upright rows
15 teabags 15 upright rows

5 teabags 15 upright rows
20’s

15 OH press and 5 curls

10 OH press and 10 curls

5 OH press and 15 curls

 

 

One handed sets:

30 sec snatch right

30 sec snatch left

30 sec high pulls right

30 sec high pulls left

30 sec alternating swings

Repeat with 25 sec rounds and repeat with 20 sec rounds

 

Abs

 

10  Louganis, 10 seated bicep curls, 10 seated tri extensions

Repeat with 9 of each and then 8 of each

30 secs Flutter press with bell

30 secs Dolly press with bell

30 sec American hammer no bell

 

Good crew this morning and everyone got at it quickly. Warm weather gear was quickly discarded although the fingers only got warm after a few rounds of snatches twenty minutes in. It’s tough to keep the whole body warm on a 0.0 workout but I believe mission was accomplished by the end. Witch Dr would have been proud! BD

Announcements: Christmas party this Saturday at Seaboard in Matthews. Would be great to see as many lads as possible even if stopping by for a quick beer.

 

 

Don’t you remember you told me that you loved me baby…

I tweeted last night that I made the rookie error of agreeing to sub Q for Witch Dr who claimed to have a “dodgy back” before looking at the forecast.

I knew the numbers would be light and almost hoped for a no show so I could listen to the Weather Channel while sipping my hot tea in the car. Alas there was a car in the Elizabeth Lane Elementary parking lot but could it be a school employee? No it was Mighty Mite who had driven 15-20 mins from SOB land.

Quick conversation:

BD: You want to do this?

MM: Well I drove from Ballantyne…

BD: Bollocks! (in head) Well lets do it then! (out loud)

We headed for the covered awning as the wind blew and the rain swept in and as I set up the Beats Pill and the tunes muffled the awkwardness.

The only other time I have worked out alone with another man at 5am was with Header in the days of Pre-KB. That day we swung bells in perfect unison to the entire Bangles collection. We bonded and found ourselves singing along just like Chris Farley and David Spade in Tommy Boy:

https://www.youtube.com/watch?v=nLM6_rUp6NU

I didn’t feel that Mighty Mite was as sensitive a soul as Header so the tunes were a little more rock themed – Red Hot Chilli Peppers, AC/DC and the like. Before we knew it we were sweating it up and Header was long gone in the memory.

Great workout. Not a great deal of mumble chatter but I knew the pax enjoyed it as I could see it in his eyes…

Cheers,

BD

Bro Gym is Back!

18 of Charlotte’s finest joined together for a Friday fun day workout bringing back the old family favorite – The Bro Gym!

 

THE THANG

Jog to parking lot for a warm up and partner up:

Partner 1 sprints a lap – Partner 2 jump squats. 10 hand slap merkins and flapjack x 2.

Partner 1 sprints a lap – Partner 2 sister mary Catherine’s or alt lunges and flapjack x 2.

Mosey to bro gym area – 45 secs on and 15 off. Various exercises with equipment.

Medicine ball merkin circle.

Mary

COT

YE OLDE NAKED MOLESKINE

Today was the day to bring back the Bro Gym. In that little shed if you can get past the dust and the cobwebs and the smell of cat (hopefully) urine there is a treasure trove of fitness equipment. Stretchy bands with handles, medicine balls, shot puts, rusty weight bars  and even an old wind bike all of which are ideal for putting together a fun Friday workout. Mix that with some Eminem, the headlights of a Hyandai Sonata, and 18 sweaty men you have a pretty intimidating looking group.

It began with a partner warm up which involved a little touching but not the Joker kind! Hand slap merkins then lead into partner burpees with a double high five or partner chest bump whatever the preference. The size of your partner helped decide on that one as pax like Turkey Leg and myself may have bumped into something less appealing than the chest of a middle aged man. Coordination was a huge factor on this one and some modified and I don’t blame them!

Nightcourt looked a little spent today within the first 11 minutes of the workout as he said he was on the verge of losing his breakfast. Witch Dr enjoyed leading the springs thanks to Rhapsody and Cage decided to go against the flow and run the opposite way to the rest of the group! Rachel and Purell were cruising after a 3 mile pre run where they came back hardly sweating!

Have a great weekend. Thanks for the privilege of leading.

Cheers,

BD

Meathead Music Montage

Meathead pulled in some guest visitors from the south as we swung away to a mixture of music to appease all the pax!

 

THE THANG

 

1 min rounds – two handed

 

40 sec alt snatch 20 sec manmakers

30 sec alt snatch 30 sec manmakers

20 sec alt snatch 40 sec manmakers

 

40 sec tea bags 20 sec jump squats

30 sec tea bags 30 sec jump squats

20 sec tea bags 40 sec jump squats

 

40 sec OH press 20 sec dry docks

30 sec OH press 30 sec dry docks

20 sec OH press 40 sec dry docks

 

40 sec bicep curls 20 sec tri press

30 sec bicep curls 30 sec tri press

20 sec bicep curls 40 sec tri press

 

40 sec swings 20 sec merkins

30 sec swings 30 sec merkins

20 sec swings 40 sec merkin

 

Single arms 25 secs and 25 secs rest 25

 

Single arm swings

Clean squat and press

High pulls

Lawnmowers

Lunges

 

Jack Webb

1 swing – 2 upright rows

2 swings – 4 upright rows

3 swings – 6 upright rows

4 swings – 8 upright rows

5 swings – 10 upright rows

 

1 swing – 2 goblet squats

2 swings – 4 goblet squats

3 swings – 6 goblet squats

4 swings – 8 goblet squats

5 swings – 10 goblet squats

 

Mary

 

COT

 

YE OLDE NAKED MOLESKINE

 

Solid turnout at Meathead today with some lads joining us from south of the border. C-Span was curious about the accent and the choice of music as the Beats Pill blared out “Sweet Home Alabama!”

The plan today was to keep the bells and the body moving and gauging by the sweat it was mission accomplished. Good group of lads after the Meathead anniversary last week.

Thanks for joining and allowing me to lead. I’m back on Q at Kevlar tomorrow for more of the same!

Cheers,

BD

Disproportionate men and KB’s

Great crew out at Skunkworks today for a death by suicides combo.

 

The Thang

SSH x 10

IW x 10

Suicides at 5 cones adding 5 merkins each cone.

Partner up.

Partner 1 – upright row

Partner 2 – run lap

Partner 1 – goblet squat

Partner 2 – run lap

Partner 1 – OH press

Partner 2 – run lap

Partner 1 – thruster

Partner 2 run lap

Flap jack each time

 

Ladder work (30 secs on 10 secs off)

Shoulders

1) snatch right

2) snatch left

3) Clean and press right

4) Clean and press left

5) OH press

 

Legs

1) t bag squat

2) good mornings

3) lunge right

4) lunge left

5) jump squat

 

Arms

1) bicep curls

2) tricep press

3) Clean right

4) Clean left

5) swings

 

Suicides with swings 5, 10, 15, 20, 25

Suicides with abs

Suicides with burpees 1, 2, 3 4, 5

Mary

COT

 

Ye Olde Naked Moleskine

Good to see some olde timers at Skunk today. No pre KB and no pre-run so the lads knew that the 45 mins would be enough!

18 pax showed for a bit of KB’s with some short sharp mileage which usually means some lung busting cardio and lots of sweat.

Some mass confusion at some points over who’s bell was who’s and the old “fat handle” comments that ensued with some friendly banter!

Thanks for allowing me to lead and to Tackling Dummy for taking us out.

Cheers,

BD

British Invasion!

11 beasts braved a beatdown to some British beats at Meathead.

 

THE THANG

40 swings 10 clap push-ups

30 swings 20 wide arm push-ups

20 swings 30 military push-ups

10 swings 40 regular push-ups

 

40 teabags 10 upright rows
30 teabags 20 upright rows
20 teabags 30 upright rows
10 teabags 40 upright rows

 

Two handed Rounds :

30 secs – upright rows

30 secs – goblet squats

30 secs – overhead press

30 secs – combo of all three

Repeat x 3

 

One handed:

30 sec snatch right

30 sec snatch left

30 sec high pulls right

30 sec high pulls left

30 sec alternating swings

Repeat

Abs

30 secs Louganis

30 secs Freddie Mercury no bell

30 secs flutter press

30 sec American hammer no bell

Repeat x 3

 

Thrusters and curls

1 thruster – 2 curls

2 thrusters – 4 curls

Up to 5 thrusters and 10 curls

Back down the ladder

 

YE OLD NAKED MOLESKINE

 

Good crowd at Meathead today. Stone Cold was admiring his shadow in the streetlight swinging to “Don’t you think I’m Sexy” by Rod Stewart. The rest of us were sweating our butts off trying to complete 50 sets in the warm up. 30 seconds on the timer seemed a long time for some of the rounds but we pushed on and got it done. Definitely a few odd looks from the Elizabeth Lane moms watching us complete our ab workout in cadence to “Come on Eileen!” Enjoyed it and a pleasure leading!

Rockin the Road Trip Radio

A last minute sub Q for Blazing Saddles meant a hodge podge of exercises and tunes today for the men of Kevlar.

THE THANG

SSH x 10

IW x 10

Merkins x 10

Honeymooners til it hurt

Mosey to parking lot and partner up

Partner 1 runs a hot lap while partner 2 does called exercise and flip.

  1. Wide arm merkins
  2. Lunges
  3. Carolina dry dogs
  4. Jump quats

Mosey to soccer field still partnered up.

Partner 1 runs lap while partner exercises and flip:

  1. Tractor tire flip
  2. Louganis with weight plate
  3. Tri extensions with KB
  4. Suicides
  5. Dry docks on tire
  6. Push ups on exercise balls
  7. Squat press with KB

Indian Run around track with half group sprinting and others jogging – flip.

Suicides combos

Jack Webb with diamond merkins and ab exercises

COT

YE OLDE NAKED MOLESKINE

Been a while since I had ventured out to Kevlar due to a dodgy back but good crew today. “Saddle Bags” had not realized he was on Q but I had heard he went under the knife yesterday so checked in last night and considering he cant lift anything for 2 weeks I took on the Q.

Random music today from  the Road Trip Radio Spotify playlist. Only pax I heard singing along was Busch and Nightcourt and plenty of dodgy tunes to grunt and groan to! Lots of cardio today cos I needed it so hopefully the lads got something out of it too.

Have a great Masters weekend fellas #goTiger!

Bulldog