Tag: Mark Nestel

15 minutes of a good time

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WARMUP:
Walk done waiting for a delinquent Q

THE THANG:
Band Parking Lot ladders
Merkins
LBCs
CDDs
MOT: Lunge and Bear Crawl

8s
Squat
SSH
Run to 50 yard line in between

MARY:
None was done

ANNOUNCEMENTS:
Jaeger

COT:
Health
Kids
Being more open and authentic to others

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Words that Hurt but why??‍♂️

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YHC brought up local story of Cam Newton calling teammates losers because were a losing team when he got drafted.
Is he wrong? What really drives people getting upset with those comments.
Come back to COT to see
WARMUP:
Mosey
THE THANG:
Along mosey we did
5 burpees
10 CDDs
15 sumo squats

Stopped for some 7’s on long steep hill
1 merkin 6 sumo squats

Continue mosey with 5,10,15
At tennis courts

10 merkins
10 big boys
10 lunges
10 plank jacks
Bear crawl to each corner of tennis court
2 rounds

Continue mosey back to basketball court at COT

Another round of tennis court routine

Done
MARY:
ANNOUNCEMENTS:
Yeager——sign up
COT:
Being called a Loser is not nice and rude but when in a race or working we have goals and we either attain them or not
Are we all losers??
I think not but we get wrapped up in the identity of loser versus knowing we are Children of God loved valued and chosen
He proved this to us over and over again but we focus on earthly things not Godly things.
Change the focus
Who cares what the horizontal says and know the ONE who calls you by your name

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CHARGE

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WARMUP: run to back of GHMS
THE THANG: perform 10 reps of exercise listed on cone then run forward two cones and perform 10 reps of exercise listed on cone. Run back to the skipped cone and perform 10 reps of exercise listed on skipped cone. First one to complete 10 reps of exercise listed on skipped cone yells CHARGE and everyone moves forward two cones.
MARY: lots of imperial walkers and plank Jack’s and burpees
ANNOUNCEMENTS:
COT:

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10lbs of crap in a 5lb bag

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Route with a couple loops in stockbridge commons neighborhood

Escalator style workout with stops every .2 miles

Stop 1: 5 Burpees
Stop 2: + 10 Big Boy Sit-Ups
Stop 3: + 15 Squats
Stop 4: + 20 Carolina Dry Docks
Stop 5: + 25 Flutter Kicks (4-count)
Stop 6: + 30 Lunges (15 each leg)
Stop 7: + 35 Plank Shoulder Taps (single count)
Stop 8: + 40 American Hammers (4-count)
Stop 9: + 45 Overhead Claps
Stop 10: + 50 SSH (4-count)

Got close to 2.4 miles with warmup but ran out of time and never got to stops 9 or 10.

Just like we didnt get to everything in this workout – when you cram too much stuff into your life you will not have time for everything – get your priorities straight and focus on the important stuff (apparently that was burpees and big boys today)

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1% better at Slow Burn

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YHC was honored to be given the Q stick at Slow Burn and challenged the Pax to get 1% better this AM. You see, status quo is comfortable and safe because it is known. Showing up to an AO offers disruption because you do not know what you will encounter from the Q. As a Fort Redwood I dont have tons of new ideas but I do challenge those in attendance to get better as I am confident that this momentum will carry you through the day as it has for me over the years.

WARMUP:
Mosey to Persis parking lot and circle up
Windmills x 10
SSH x 20
Mtn x 20
MNC x 10
IW x 10
Lets go!
THE THANG:
Mosey to Lowes with (3) stations. At each station, we completed max number of reps for each exercise within a minute. Pax were instructed to use sidewalk chalk to note their number

Station 1
Burpees
Flutters
WAM

Station 2
Lunges
Hammers
Diamond merkins

Station 3
CDD
Big Boy

Rinse and repeat but with a caveat to do 1 more rep of each exercise with a partner

MARY:
Twister on Gas Pumpers
Boogie Nights on LBCs
Barry Manilow on Dying Cockroaches
Assassin on Peter Pointers

ANNOUNCEMENTS:
Read your newsletter

COT:
Prayers for safe travels, new jobs and for grace

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Ranch on Roidd

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Saw two Ruckers take the easy path then the campers headed out to build callouses at The Ranch
WARMUP: Mosey to front of school: 15 IW, 15 HW walker, 10 WM, 15 Cherry Picker. Foreplay done.

THE THANG:
9s on the hill. 8 Burpees, Bear Crawl up, 1 Squat, crawl Bear Down. You know the rest.

Mosey to benches in front of school:
30 Dips, 30 Step Ups, 30 Derkins.
Mosey to Side of School.
Peoples Chair while each person does 3 burpees.
Balls to the Wall
Peoples Chair while each person does 3 burpees.
Plank on wall.
Mosey to parking lot behind school:
Bear Crawl 2 spaces and 5 merkins and crab walk 2 spaces and 10 lunges. Do this the length of the parking lot.
Mosey to side of school tables.
30 step ups and 30 incline dry docks
Rinse and repeat

MARY: gas pumpers, LBC and alternating leg lifts
ANNOUNCEMENTS: stuff
COT: prayers for Rainmakers family on death of grandmother. Prayers for all families!

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Smiles with Some Miles

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WARMUP: SSH, Windmill, Plank position then honeymooner and downward dog a couple of times
THE THANG: Ran a U starting from Earthfare to Gold Hill Middle and back with Exercises being 10 burpees, 10 Squats, and 10 big boys at the starting point, every turn, and finish point. Then did a couple of loops around the Earthfare parking lot.
MARY: American Hammers, Flutters, Hello Dollies, and Heals to Heaven
ANNOUNCEMENTS: Read the newsletter
COT: Prayers and Praises

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