Author Archive Bulldog

Chest Fest at Kevlar

image
21 fine men weathered the frosty morning out at Kevlar for a chest fest that may be felt the next few days.

The Thang

Mosey over to base of hill
SSH x 25
IW x 25
Squat x 20
Parker Peters x 25
MC’s x 15
Spider-Man merkin x 5
Pike push up x 5
Diamond push up x 5
Windshield wiper push up x 3

Base of hill and plank
10 merkins at base of hill sprint to top 10 merkins and sprint down and plank.
9 diamonds push ups ditto
8 manmakers ditto
7 Spider-Man push ups ditto
6 pike push ups ditto
5 military merkins ditto
4 wide arm merkins
3 windshield wiper push ups
2 clap push ups
1 merkin at top and bottom x 10 extra hills

Mosey to school for pain stations and split into 3 groups
1) 20 burpees
2) two footed jumps onto icy bench
3) decline push ups
Move on once one person has completed burpees.
1) 10 burpees with Turkish get ups
2) one legged step ups
3) tricep dips

Sprint to top of hill.

Grandmothers in pairs
Partner push up with high fives in between

Moleskin

The energy level is always up when Zip-A-Dee is there to brighten your morning fresh from a ski trip. Props to FNG’S Backcracker and Ice T for posting twice this week and hanging tough. Q went a little overboard in warm up when demonstrating chest exercises prior to the actual chest fest. Hops referenced Moon River a few times and ten pax were feeling the pain of the hills. Bananas enjoyed the pike push up as it reminded him of the prior days Valentines gift he gave his wife! The pain station burpee with a Turkish get up is now referred to as the Turpee (add that to the F3 lingo.)
Great job by all. A little disappointed that I was the only Go Rucker posting at Kevlar today…A couple of fashion faux pas today with Strikeout sporting a pair of Capri style tights under his shorts and Toxic wearing the yellow dish washing gloves for warmth.

Announcements

Saturday schedules on as usual.
Please keep Cottontails 6 month old daughter Emily in your prayers as she fights pneumonia.
Keep the Go Ruckers in mind as you are tucked in your fartsacks Saturday night seeing the snow fall gently from the warmth of your bedrooms!

Have a great weekend and thanks for posting today.

Bulldog

Kevlar

Bring your elbow pads 
 
Great turnout for the second helping of Kevlar at Covenenant Day School with over 30 pax in attendance and 3 FNG’s. The temperatures were almost tropical compared to last week’s Arctic blast.
 
THE THANG
 
Mosey over to church lot after a couple of extra laps waiting for stragglers:
 
SSH x 25
IW x 25
MC x 25
MERKINS x 15
PETER PARKERS x 20
PARKER PETERS x 20
MISSION IMPOSSIBLE
RIGHT ARM HIGH x 1
LEFT ARM HIGH x 1
HONEYMOONER
 
 
Mosey over to hill:
 
SETS OF 12 ROUND 1:
12  BURPEES
12 MERKINS
12 DIAMOND PUSHUPS
12 SQUATS
RUN LAP
REPEATO 
 
SETS OF 12 ROUND 2:
12 SPARTAN BURPEES
12 CAROLINA DRY DOCKS
12 SQUATS
12 MANMAKER PUSHUPS
RUN LAP
REPEAT
 
MOSEY TO FIELD AND IN GROUPS OF 4-5
 
ROUND 1: WIDE ARM PUSH UPS/MILITARY PUSH UPS/DIVEBOMBERS SPRINT AND PAX MOVE UP (4mins)
ROUND 2: TURKISH GET UPS/PLANK JACKS/BICYCLES SPRINT X 2 AND PAX MOVE UP (4 mins)
ROUND 3: BURPEES/LUNGES/SQUAT JUMPS SPRINT X 2 AND PAX MOVE UP (4 mins)
 
  2 MINS OF MARY: DOLLY X 20, FLUTTER X 25
 
MOLESKIN:
 
Lots of energy buzzing around CDS this morning as Kevlar saw a record attendance on a Friday F3 Area 51 workout. Some nerves were jingling as Bulldog laid enough cones to out to land a Boeing on the soccer field. The mosey to the church was interupted by Header and one other who must have hit snooze in the fartsack one too many times. Pax were made painfully aware that as tough as Tiger Rag appears to be by sporting short sleeves in cold weather his elbows are not as legendary. TR refused to choke it on the cement and remained in plank therefore will be rewarded with some Lubriderm and a set of elbow pads for next weeks endevours.
Great seeing the CMPD represented with FNG Brent Stanze nicknamed Wilbur taking some time away from fighting crime and keeping the peace within the pax.
Good work by all and have a great weekend!
Bulldog
 
ANNOUNCEMENTS: All Saturday workouts as planned with the Rock, Stonehenge, and Area 51 as scheduled. Keep the Shore in your prayers as well as Short Sale as we pray he bounces back quickly. Both lads are missed.