Tag: Mark Nestel

Keeping it simple

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WARMUP: SSH, windmills, up/down dog, world’s greatest stretch
THE THANG: Mosey to circle. Partner up, partner runs to bottom of Harbor Ct. Other partner AMRAP. Rd 1 CDD, Rd 2 LBC, Rd3 MT Climbers Rd 4 Merkins Rd 5 Jump Squats Rd 6 Flutters
MARY: Time for box cutters and windshield wipers
ANNOUNCEMENTS: Golf, HIM camp, convergence
COT: always

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Pendulum 8s

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WARMUP: mosey through the stopping points
THE THANG: Starting at top of Dave Gibson hill on middle school side and running to 160 we did 8s with 7 burpees at the top, 1 navy seal burpee at the bottom, 7 burpees at the top at 160 and 1 navy seal burpee back at the bottom. We reduced distance up Dave Gibson each round and went down to 6-2-6-2 on burpee- navy seal burpee.
MARY: she didn’t show up
ANNOUNCEMENTS: newsletter
COT: yep

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Steel City WK#1 EMOM

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WARMUP:
We started with a mosey around the parking lot and circled up for:
• Side Straddle Hops – 20 IC
• Hillbilly Walkers – 10 IC
• Imperial Walkers – 10 IC
• Cherry Pickers – 10 IC

THE THANG:
Each round was (EMOM) Every Minute On the Minute for 5 minutes.
After each round, PAX ran a fast lap in the parking lot.

Round 1
• 5 Squats
• 10 Merkins
• 15 American Hammers (each side)
→ Fast lap

Round 2
• 5 Burpees
• 10 Seal Jacks
• 15 Overhead Press (with weight)
→ Fast lap

Round 3
• 5 Bonnie Blairs (each leg)
• 10 Tricep Extensions (with weight)
• 15 Calf Raises
→ Fast lap

Round 4
• 5 Monkey Humpers
• 10 Diamond Merkins
• 15 Mountain Climbers (each leg)
→ Fast lap

MARY:
(3minutes left at the end)
• 15 Flutter Kicks (IC)
• 15 Hello Dolly (IC)
• 15 LBCs (IC)

ANNOUNCEMENTS:
COT:

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Fat Amy

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WARMUP:
20 SSH IC
10 Windmills IC
10 Cherry Picker IC
10 Imperial Walkers IC
10 Hillbilly Walkers IC
5 Burpees OYO

THE THANG:
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

Used the pickup loop as a pseudo four square…
Made it to 30/10 on the way back up

MARY:
10 Hammers
10 JLo’s

ANNOUNCEMENTS:
Newsletter

COT:
Show To Know

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Good Times at Currahee

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WARMUP: IWx12, HWx15, WM x15 and Cherry Pickers x15
THE THANG: Load up with Ruck and Sandbags.
Ruck to Hill and stop at each several lights:
Squatsx25, Dips x25, Irkins x25
Repeat at 6 lights.
End at PFHC parking lot: Overhead Carry Ruck through lot then Farmers Carry.
Same thing back.

MARY: None done
ANNOUNCEMENTS: Yes
COT: Yes

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Reminiscing the BLIMPs

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The Pax were enthusiastic about a mid-summer retreat from the hot weather this AM. YHC had researched previous backblasts in an effort to find a BLIMP style workout and found one from 2017 led by Old Bay. I remember this one well and was recognized for my mumblechatter in the backblast. Let’s do that!

WARMUP:

Circle the HT
SSH x 30
Windmill x 10
CDD x 20
MNC x 20

Run to the other side of HT

Time on the Wall
Wall sits with alternating burpees x 2
BTW x 30 count
Wall sits with bear crawls

On to the main thing

THE THANG:

BLIMPS around Walgreens – stopping at each corner

Round 1 – 1 burpee
Round 2 – 1 burpee, 2 lunges
Round 3 – 1 burpee, 2 lunges, 3 IWs
Round 4 – 1 burpee, 2 lunges, 3 IWs, 4 merkins
Round 5 – 1 burpee, 2 lunges, 3 IWs, 4 merkins, 5 Plank Jacks
Round 6 – 1 burpee, 2 lunges, 3 IWs, 4 merkins, 5 Plank Jacks, 6 Jump Squats
Round 7 – Remove the burpee
Round 8 – Remove the burpee and lunges
Round 9 – Remove the burpee, lunges and IWs

3 Minutes of Mary

ANNOUNCEMENTS:
– Read the newsletter

COT:
– Good reminder from Anchorman on being challenged by those who care about you to get better
– Great wisdom (and funny anecodotes) from IJ today

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Better late than not at all!!

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Your on Q and plan a great morning then you open your eyes and the clock says 0511
Oh crap is the words and feelings and begin stumbling to get dressed pee and get to AO
While driving I was like I am going to get hammered but we need to face to music even when it’s not the best of intentions.
The PAX were gracious and Slapshot led them well until YHC arrived
#keepposting

WARMUP:
Slapshot had them doing some Tabata
Looked awful
THE THANG:
Mosey to church lot and partner up
8 exercises AMRAP
Partner 1 does exercise
Partner 2 runs lap
See if I can remember all of them
Merkins
Big Boys
Shoulder Taps
LBCs
Mtn Climbers
Flying squirrels
Wide Arm Merkins
Plank Jacks
MARY:
Indian Run back to COT

ANNOUNCEMENTS:
Read Newsletter
Start Using Gloom Schedule
COT:
Own mistakes and face the consequences and trust in the future that you’ve learned

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Violating the chicken wing

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Warmup: Motivator, IW, CP, WM

Appetizer (before leaving the parking lot): The-Violator to one end,  Cocaine-Bear-crawl back.

Thang#1:  Out windward to hill

1st hill Dora: 1 pax jogs down, Nur Back to switch
• 50 Fisherman’s Calf Raises each
• 100 Merkins
• 200 Flutters
• 200 good AMs

2nd (shorter) Hill: jog up, Crawl-bear down or lunge walk down
• 25 Burpees
• 50 CDD
• 75 box-cutters
• 100 calf-raises (alt toes in/out every 10)

#2:  Back to P.Lot – 4 corners chicken wing (12, 9, 6, 3 reps)
Change MOT between Corners: Mosey, Toy Soldier, Carioka, etc…
R.1: Seal Jacks, SSH, Smurf-Jacks, Bomb-Jacks 
R.2: LBC’s, Gas-Pumpers,  Big-Boiz, Partner Big Boiz
R.3: Flying Squirrels, Burpees, Kraken Burpees, Calimari/Krakens

MARY: she stayed in our car and ogled us
ANNOUNCEMENTS: coffee at TCD, stuff, the Bus, Bethel

COT: held… Prayers for lost loved ones, patience with transition to school season.

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