Tag: Mark Nestel

Moderate Manion

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Found out this morning that there are some differing opinions of what a moderate AO means…

WARMUP: Disclaim and mosey between Vape shop and Empire. Circle up for SSH, shoulder taps, merkins, mtn climbers all in cadence.

THE THANG:
Manion memorial WOD
(moderate version =slick)

7 rounds
29 LSS (IC)
1/4 mile run

Finished and had about 15 minutes left.

Merkins and overhead clap progression

MARY: assortment of exercises called and led by PAX around the circle

ANNOUNCEMENTS: Canoli Run, trash pick up, rock 10 yr, Jaeger

COT: yup

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Armory 15APR2024 – Mog Mile

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WARMUP: Not really. We lived.

THE THANG: Mogadishu Mile
– 4 Rounds for Time
– 19 Kettlebell Ground-to-Overheads (53/35 lb)
– 19 Kettlebell Front Squats (53/35 lb)
– 19 Kettlebell Push-Ups (each hand)
– 400-meter Kettlebell Run

– If you lose physical contact with your Kettlebell, you must start that round over.

MARY: No chicks

ANNOUNCEMENTS: Read your newsletter

COT: The 5th Core Principle

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Fountain of Youth

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WARMUP: SSH, IW, merkins and other
THE THANG: Dora 2x. First Merkins, LBC, Squat
2nd round – CDD, calf raises, flutter

Run down to bus pick up area and did Merkins and Big Boy start with 1 merkin rollover do 1 BB, then 2 – 11. Run back for COT.

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300 is the count

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WARMUP: SSH, Windmills, Cherry pickers, merkins

THE THANG: Partner work: count is 300; Big Boys, Chest Press, one arm overhead press, 100 count tricep extensions & LBC’s

MARY: no time

ANNOUNCEMENTS: HIM Camp, read your newsletter

COT: Prayers for all things mentioned and unspoken

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communication is key

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WARMUP: Intro, mosey, warmup on the hill next to the church then mosey to church.
THE THANG: Thang 1: Deliberately gave confusing ab instructions with a run but ended with 300 reps for Leg lifts, American Hammers and LBC. Talked about the message of communication being vital. Especially with our kids, M’s, jobs and as leaders.
Thang2: Mosey to Walgreens to the side road between buildings. Picked Pax to give 20 reps of an ab exercise and sprint to the other side. Rinse and repeat 4 times. Again, clear communication needed.
Thang 3: Mosey to HT and to the wall near the Auto shop. Split Pax up on opposite walls and bear crawled towards each other having to communicate so heads did not get hit.
MARY: Mosey to COT, and BW lead is brogo for cool down.
ANNOUNCEMENTS: AMRAMP for Autism, Q School, Ass Kicking April and Rock Hill 10 year.
COT: Prayers for health, communication with kids and patience.

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We are the REAL National Champions

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WARMUP:
Disclaimer
SSH
Imperial walkers
Hillbilly Walkers
Moroccan NightClubs
Peter Parkers
Tappy Taps

THE THANG:
1st quarter:
Patty cake 11s , 1 patty cake and run to other parking lot island for 10 LBCs

2nd quarter:
Suicide DORA
First partner runs suicides to the four lines while other works on below:
– 100 Carolina Dry Docks
– 200 Dips
– 300 calf raises

Halftime – nice ten count by Skipper

3rd quarter:
In between 6 parking spaces broad jump to first line, bear crawl to next, repeat. Run back to beginning.
Do 10 Bobby Hurley’s
Repeat above
Do 20 Mountain Climbers
Repeat above
Do 30 Shoulder taps

4th quarter:
Let’s practice defense! In basketball defensive position (knees bent, hands high at eye level), shuffle left/right from cone to cone. So this with a brick in each hand. Walk back to front with hands held high.
Repeat 7x

Overtime:
American Hammers for Purdue
Leg circles
Dying cockroach

Cubbie’s message: Play till the whistle blows. No matter what hard thing you are going through, keep pushing yourself one step beyond what you are capable.

MARY:
ANNOUNCEMENTS:
COT: Decibels son’s surgery, families.

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AO The Fort Shovel Flag Handoff

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WARMUP: Motivators, Windmills, Cherry Pickers
THE THANG:
1. 1 round at the stage: Partner 1 bear crawl to playground and mosey back while partner 2 cycles through 10x burpees & 10x donkey kicks. Switch.
2. Crawl bear up Massey St & 10x burpees at the bottom. Al Gore for the 6.
3. Mosey to the Print Shop. 10x Pull-ups
JWOW:Dora @ Fort Mill Church of God
1. 100x Merkins
2. 200x Heels to Heaven
3. 300x Squats
4. Mosey back to COT
MARY: Included
ANNOUNCEMENTS: HIM Camp, Newsletter
COT: Surviving children of domestic tragedy

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Get Right at Acceleration Project

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13 Pax gathered for a downpainment prior to the Acceleration Project and to Get Right for the day. The goal is to grow in every area of your life, not necessarily by leaps and bounds, but inch by inch. The idea of getting 1% better is what ultimately leads to becoming a pro and preparing for the unexpected.

The Thang

Mosey to church parking lot

5 burpees then run to island
30 SSH + 4 burpees then run to island
15 IW + 3 burpees then run to island
10 merkins + 2 burpees then run to island
10 windmills + 1 burpee then run to island
5 burpees

Discuss the impact of Get Right in all 3 Fs

Mosey to FM Baptist lot and grab chalk

Each pax completed one round of each exercise for time and then were challenged to do at least 1 more in round 2

Burpees
Flutters
Wide arm merkins
Bombjacks
Hammers
Lunges
Donkey kicks
Big boys

Mosey home for a quick Mary

COT: Happy Easter

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Strength & Sprints: Embracing the Rain

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After the thorough disclaimer which YHC is famous for we circled up and started with Warm-O-Rama:
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

Lined up at one end of the parking lot for some,
Lunge Walk
Toy Soldiers
Butt Kickers
High Knees
Bear Crawl

Two rounds of 11s with,
CDD & Squats
Shoulder Taps & Monkey Humpers

Partner Dora’s:
50 LBCs
50 Freddie Mercurys
50 Flutter Kicks
50 Heels to the sky
50 Lunges
100 Squats
100 Calf Raises

Mary’s, storytime with PAX choice that included,
LBC
Gas Pumper
Freddie Mercury
Box Cutter
Xs
Ended with Hello Dollys

Announcement
Prayers
Praises

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