Tag: Mark Nestel

The Most Difficult Mile – maybe

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12 men showed up at The Ranch. I made sure I emphasized “modify if necessary” when stating the disclaimer. We began with a mosey warm-up with stops at each light pole for exercises. We made our way to the front of Springfield Elementary for the workout instructions. Simple workout, 4 laps around the car loop.
1st lap – burpees broad jumps
2nd lap- lunges
3rd lap- bear crawl
4th lap- run

most finished the first two laps. We modified the bear crawl due to time.
Great job by all!

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The Smokin Lucky 7

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WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC, and Strawberry Pickers
THE THANG:
Phase 1- Cheese Shredder (2 Rounds)
Phase 2- Wall Sit Regular = 10 Count Each by All; Wall Sit Hands Forward = 10 Count Each by All; Wall Sit Hands Above Head = 10 Count Each by All; Balls to the Wall = 10 Count Each by All
Phase 3- Dora: Timer- Run to Flag and Back
100 Burpees
200 Squats
300 Mountain Climbers
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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The Murph 2024

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1 mile run
100 pull-ups
200 Merkins
300 squats
1 mile run

It’s more than a workout

We get to because they did.

God bless you all. Keep pushing and never forget.

:facepunch: :facepunch: :facepunch:

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Ice Cream Cones

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WARMUP/THANGmosey around perimeter of Harris Teeter to show PAX pain stations. Got some warmups in along way. Pain stations as follows. 15of SSH, Derkins, Merkins, Big Boys, Squats, Hammers, Lunges. 3 loops approximately.

Mosey to Old Farm Hill for 11’s. Burpees and Big Boys

MARY: Nope
ANNOUNCEMENTS: CSAUPS
COT: everyone shared what there thankful for

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To the Fort and Back

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WARMUP: none
THE THANG: 3,4,and 5 mile option. 2 miles to Hobos and back, 3 miles to Poppy Seed and back, 5 miles with a loop around Academy.
Trail runners and ruckers participated too
MARY: none
ANNOUNCEMENTS: newsletter
COT:

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Pendulums and clocks at Golden Corral

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WARMUP: Mozy to the corner of the HT parking lot then mountain climbers, merkins, CDD, Moroccan nightclubs, American hammers.
THE THANG: Mozy to the side of HT for wall sits. First person bearcrawls to the other side and does two burpees. Bearcrawls back. Each Pax goes once while others wall sit. Next round, everyone moves to plank position facing the wall. First person does 5 wall-tar-jai five then crawlbears to the other side for five merkins. Bearcrawls back. Rinse and repeat until all pax go once.
Mozy around back of HT and stop in front of the dumpster for three burpees. (Dumpster season not in full bloom yet, but it’s coming soon). Continue mozy through the neighborhood to the water fountain for pendulum 7s. Pax starts at top of the hill for big boy sit-ups and runs down (and back up) the hill to the fire department for Carolina dry docks. (6/1, 5/2, 4/3 etc.)
Once 7s completed, we 10-count walked to the fountain for clock merkins. Everyone starts at their own 6 o’clock and does 6 merkins. From plank position, side shuffle to 7 o’clock for 7 merkins. Rinse and repeat until we got to 12 o’clock. Due to limited time, we skipped 1 o’clock through 5 o’clock.
Mozy to COT.
MARY: not present. (Open to all men only)
ANNOUNCEMENTS: Upcoming CSAUPs, blood drive, newsletter
COT: prayers for family health, end of school year

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Jason Richards “Falcon”

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13 PAX + Falcon = 14. The same number of PAX that showed up in the gloom on 4/29/2024 when Falcon collapsed after his first workout. We are here to honor this man

WARMUP:
9 motivators – a crowd favorite
Low slow squats with coupon
Low slow merkins

THE THANG:
“Falcon Heavy”
14 SSH in cadence buy-in
———————————-
4 rounds of 26 each with coupons. Only progress to the next movement once everyone except Cohiba is done
Flutters with press (the hard way)
American Hammers (the hard way)
Lunges (the easy way)
Curls
Overhead press
No rest Thrusters – if the coupon drops below your chest, 5 manmaker penalty for everyone. This was abused
Shuffle a lap with the coupon
———————————-
14 SSH in cadence (called correctly)

We made 3 full rounds. Some would say we could have finished if we didn’t mess around with motivators during warmup. Scientists are now referring to these claims as “wrong”.

MARY:
ANNOUNCEMENTS: loads of stuff this summer
COT: Lifting up Falcon’s family

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Closing out the week in good form

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WARMUP: windmills to start and various exercises in cadence while a few pax rolled in hot.
THE THANG: mosey to the sugar creek elementary school back lot for rounds of 5’s 17’s and 23’s

Set 1 – 5 rounds – 5 burpees, 17 merkins and 23 squats with bear crawling in between stations.

Dark Helmet used the pink Port a John. Other details unknown.

Set 2 – 5 rounds – 5 squats, 17 lunges and 23 side straddle hops with crawl bearing between stations.

Observation – Harry Caray is getting faster as he ages.

Mosey to pull up bars for 7’s and Cindy’s- Pull ups and cinder block curls. Flutters with the block held high to finish.

Return cinder blocks to the pile then 5 burpees OYO before a slowsy to COT.

MARY: a minute’s worth of abs plus one body destroyer brought us to 0600.

ANNOUNCEMENTS: You bet

COT: 5th core principle with emphasis on our concentrica – namely shorties.

Thanks, Harry Caray for the call! :eye:

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Fun up the hill

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WARMUP:
The hill has been neglected and the enemy captured it. Time to take it back!

THE THANG:
With rucks and without coupons

Playground obstacle course:
Bear crawl up the little ramp
Down the rocks
Climb across the poles
bear crawl to the top

March on to the hill
Drop it into 4 low (bear crawl) up the little hills on the way
Capture the hill

Return to COT for 7s of burpees and thrusters

MARY: ain’t nobody got time for dat.
ANNOUNCEMENTS:
COT:

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