Tag: Mark Nestel

Counting Down from 100

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WARMUP:
Quick COP warm-up with Imperial Walkers, Seal Jacks, and Hill Billy Walkers.

THE THANG:
Mosey down to oval loop in front of Springfield Middle. Near school entrance we started with a 100 reps of an exercise. We then ran (together) down to the lower part of the loop. For a portion of the run, pax had to do a moving exercise, determined by one pax drawing from a bucket ‘o pain. At the lower part of the loop, we then did 90 reps of a different exercise. Once all pax were done, we ran back to the top part in front of the school entrance (scaling a small wall that was part of the loop).
We repeated, counting down to 10 exercises. Here was the list.

100 Flutters
90 Squats
80 Shoulder Taps
70 Hello Dollys
60 SSH
55 LBCs
50 Merkins
40 Speed Skaters
30 Lunges
20 Burpees
10 Big Boy Sit-ups

We ended up skipping the lunges due to time, but we added some Bombjacks at the end, thanks to some nudging from BandCamp.

YHC had the opportunity to share my testimony and try to encourage all pax that each person’s testimony is their own uniquely, God-created, story…including the testimonies being lived out by our kids.

The mumble chatter was fantastic, as we learned perhaps a bit too much about CakeBoss’ impending first “official” colonoscopy. Thanks RainMaker for the opportunity to lead.

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1776 Workout: I’m not a professional, but the folks at GORUCK who I lifted this from are…

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WARMUP: Forgot this…

THE THANG:
2 laps around small lot loop
17 Ruck Overhead Squats
2 laps around small lot loop
76 Ruck Pull Through

2 laps around small lot loop
17 Ruck Overhead Squats
2 laps around small lot loop
76 4 Count Flutter with Press

2 laps around small lot loop
17 Ruck Overhead Squats
2 laps around small lot loop
76 High Pull/Row

MARY: No Time

ANNOUNCEMENTS: There were some, but I forgot… probably in the newsletter

COT: prayers for students and teachers wrapping up the year. Also prayers and praises for all F3 brothers serving their communities

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Gotta have Stones

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11 @ Stockade, warm-up lap around the parking lot. Circle up for warm-up exercises.
Partnered up for some sidewalk shuffle, bear crawls, and lunges.
Dora with a boulder (Curls, Bent-over rows, overhead press) + alternate runs.
Lap around the parking with a twist. Partner 1 carried row above head, partner 2 ran to lightpole and back for switch out.
Finished strong with man makers w/ stone. started with 1 plus 1 with each painted line. Partner 1 – man makers, Partner 2 – ran to light post and back for switch out.
Back to COT – a stone’s throw away.

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Charon’s Galley 2.0 / our Role as dads

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WARMUP: SSH, cherry pickers, Merkins
THE THANG: MOT #1: Charon’s Galley (4 pax)
Alt at each 50 yard increment for Pain Station
MOT #2: Other Pax…. Farmer’s Carry 2 Cindies

Stations (@ each 50 yard swap)
S.1:  Tower of Power – each pax gets in 5…. SSH while waiting turn

S.2: gorilla Rows – 10- each … Windmills while waiting turn

S.3: Goblet – thrusters Squats –  SYADS  – 10-each…. MNC w/ Calf Raise 

S.4: Step-Up-Curls – 10 each leg …. Cherry Pickers while waiting

S.5: Step-up-Thrusters – 10 each leg … HillBilly Walkers while waiting

S.6: Heel-Tuck WWIII Big Boys – Tuck heels close to butt, put toes in a coupon, then in the reclined position, do a coupon press, then sit up with coupon on chest and then do another coupon press
Imperial Walkers while waiting

MARY: not today my friend; maybe another time

ANNOUNCEMENTS: Luca 5K, read newsletter

COT: 30 minutes worth , directed by Change Order… Our role as father’s in the various stages of our 2.0 lives

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Run to the Hills!

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WARM UP: We are waiting it to happen
THE THANG: Some ran, some rucked. Some decided to run trails too.
Those who ran – 4.6 mile course. Down Munn to Harris, L on Harris, L on McCammons, L on White/160, L on Jackson, R on Harris, R on Munn back to COT (using entrance near stoplight)
MARY: None
ANNOUNCEMENTS: FAST 5!! Sign up and support VuVu!!
Read the newsletter, get involved, invigorate your community leadership within.
COT: Alot of P&P lifted
Thanks for the opportunity to lead.
Blessings and SYITG
-NASA

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Ass Kicking April Kickstart

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WARMUP: 20 Squats buy-in
THE THANG:
Ruck to Walmart parking lot with pain stations along the way:
– Incline merkins
– Squats
– T planks
– Merkins
– Dips

MARY: Yes

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Pillars of Pain – Part II

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No warm-ups, straight to the pillars. Partner exercise. Partner 1 started at Pillar 1 (Squat Thrusters), Partner 2 started at Pillar 17 ( Bent over Rows). Reps = Pillar #. Once Partner 2 completes reps, flip flops with Partner 1.
Big lap around the field and back to the front of the school with stops at each corner, bear crawl and farmer carry between stops.
Sandbag exercises man makers, curls, Flutters . Lunge walk to last pillar. Squats, LBCs, bend over row. 10 reps at first stop, +10 reps at each next stop.
Back to flag for COT.

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2025 – SLT Disruption

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WARMUP: full crew in cadence
65ish SSH for the 65 dudes that were in the circle
Imperial Walkers
Hillbilly Walkers
Peter Parker

Split to boot camp and kettlebells
THE THANG:
Bootcamp:
– Buy-in: 20 bomb jacks, 20 donkey kicks.
– Bear crawl the length of parking lot / whistle = 10 merkins
– Lunge walk parking lot / whistle = 10 jump squats
Kettlebell
– 20 swings
– 5 merkins
– 5 goblet squats
– count down the merkins and squats keep the 20 swings
– Swing progression
– Squat Swings
– Swings
– American Swings
– Rack bell
– slow step back reverse lunge
– press when returning the back leg
– Clean Progression
– Row
– Clean
– Swing
– Snatch

Unbeknownst to the PAX we switched modalities about halfway through. This was to represent the foundation 1 from Q-Source: https://f3nation.com/disruption.

“Because it induces movement, leadership causes Disruption”

PAX were disrupted from their planned morning workout to make sure both Qs saw all the PAX and to push them outside the complacency zone of their established routines. With the leadership, we should expect disruption and embrace it.

Leaders influence movement towards advantage. Disruption is a solid technique to induce movement.

“If a man calls himself a leader but does not cause Disruption by initiating movement, then he is not practicing leadership. He might be doing something else, like managing or governing, but he is not leading.”

It is not the goal of the new SLT members is not to manage or govern. It should not be the goal of the Site Qs to manage or govern. Let’s lead!

F3 is not an organization with leaders, but an organization OF leaders. Each man is freed to lead. The particulars of Site Qs and the SLT structure is nice, but let us not be afraid to disrupt when we have a vision for advantage.

Kermit handed 2nd F Q off to Liberty Bibberty
Band Camp handed the Weasel Shaker off to Poppins
Esso handed the Nantan Flag off to Band Camp

It is an honor to be considered a leader in the Fort. But be mindful every member of the PAX is A LEADER. Let’s all be about the business of leading.

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Strength in Motion, Buckets of Pain and Cinderblock Regret

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Pre-Workout Prep

Pulled into the gloom at 4:45 AM—silent, still, and completely void of movement. With no one in sight, I set up three lanes with four stations each:
• Cone 1: 5-gallon buckets filled with bricks for farmer carries
• Cone 2: Cinderblocks
• Cone 3: Sandbags
• Cone 4: More cinderblocks

Then it hit me—I was 15 minutes early. The start time was 5:15, not 5:00. So, a slow mosey to the COT area, where I linked up with Farmers Only and Brawley. Soon enough, the PAX began to roll in, ready to put in work.

At 5:15 on the dot, we launched. Disclaimer was given, and movement began.

Warmup (Buy-In)
• 25 Cinderblock Thrusters
• 25 Sandbag Throws
• 25 Bucket Squats

The Thang

PAX counted off into two teams, then received their marching orders: Work through each station in rotation, with a farmer carry serving as the movement driver.

Round 1
• Cone 1: Farmer carry buckets (approx. 0.05 miles)
• Cone 2: Sandbag Squats
• Cone 3: Cinderblock Front Raises
• Cone 4: Cinderblock Overhead Press

Partner 1 carried the two 5-gallon buckets down to the cone and back while the remaining PAX worked at their respective stations. Upon return, everyone rotated stations.

Round 2
• Cone 1: Farmer carry buckets
• Cone 2: Sandbag Bent Over Rows
• Cone 3: Cinderblock Curls to Press
• Cone 4: Cinderblock Tricep Extensions

Round 3
• Cone 1: Farmer carry buckets
• Cone 2: Sandbag Curls
• Cone 3: Cinderblock Manmakers
• Cone 4: Cinderblock Swings

Rinse and repeat—we cycled back to Round 1 and got about halfway through before time called.

Finisher (Buy-Out)
• 25 Cinderblock Thrusters
• 25 Sandbag Throws
• 25 Bucket Squats

Quick clean-up, then straight to COT.

COT (Circle of Trust)

Announcements:
• Convergence Friday
• The Jäger on Saturday, plus the check giveaway
• Fast 5K for Luka
• Read your newsletter for more details

Prayers/Praises:
• Health concerns for many family members
• Mental health struggles among the PAX and their loved ones
• Gratitude for the men who showed up, held each other accountable, and pushed through the work

Final Thoughts

No wasted reps. No shortcuts. Just men showing up in the gloom, embracing the grind, and getting stronger together. Iron sharpens iron.

SYITG.

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Overtones

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WARMUP: around the world
good morning
some fake yoga

THE THANG:
Barbarian to Press
8 reps for 5 rounds
in between rounds:
1. bear crawl – lunge walk back
2. crawl bear – reverse lunge walk back
3. bear crawl w/ bell – lunge walk back w/ bell
4. crawl bear w/ bell (sucked) – reverse lunge walk back (sucked more) (JWOW about fell over)

Bulgarian Split Squat and Cleans
1-2-3-4-5-4-3-2-1

Waiter carry back to COT
Right Hand: Row, Clean, Swing, Snatch
Left Hand: Row, Clean, Swing, Snatch
5-4-3-2-1

MARY:
again time was limited. Quack Attack is probably right about me.

ANNOUNCEMENTS:
3/14 Convergence @ the hive
3/15 Jäger @ GHMS
4/12 Luka Fast 5 @ PKMS

COT: Was held

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