Tag: Mark Nestel

New Pavement #RuckingWild

Leave a comment

WARMUP: Just Go!
THE THANG: Ruck march in new neighborhood called River Chase across the street from Currahee. Stop half way to drop kids off at the pool. <@U5PD6FU3X> led.
MARY: American hammerz, box cutterz. <@U05927TN6V9> led.
ANNOUNCEMENTS: Golf Turney, Bourbon Tasting, Terror Trails Ultra in Waxhaw
COT: Prayers for those affected by hurricanes, those seeking new employment.

TClap |
0

FYF: The Red Rocket Chronicles

Leave a comment

9 (or maybe 10 and I can’t remember who the 10th was) found a safe space while <@U012K8DDK7V>‘s dog microaggressed a bunch of them with his red Rocket at Currahee…
– Ruby Slippers flew in 10 minutes early to be 5 minutes late
– Falcon Crest was hoodwinked early in his rucking career by Mainframe into buying a 45# plate, which is something he is sure he’ll eventually be grateful for
– 3D’s GTE prep continues, but he doesn’t mind if it doesn’t include any more Crawl Bears
– Italian Job only sang 3 90’s hits, which is indicative of how tired he must be from his weekend in Wichita
– For a hearing doctor, Decibel claimed a lot of “unable to hear” for his lack of compliance with instructions
– fishstix taught us his award winning atomic wedgie techniques to be employed at a later time. Probably when you aren’t looking.

WARMUP: OMS (old man stretches)

THE THANG:
Evolution 1 = 1-mile time hack – 14 minutes to complete
– Starting at corner of school, around big loop clockwise, turn left to go behind the school. Take the outside lane in the small lot, then take a left around the big loop and continue to the flags at entrance of school

Evolution 2 = Furman University (FU): founded in 1826 (14 minutes)
– 18 man-makers – buy in
– 26 curls
– 26 merkins
– 26 OHP
– 26 bent over rows
REPEAT if time (minus the man-makers — we forgot the deadlifts)

Evolution 3 = Abdomination
– Buy-in = bear crawl from crosswalk to crosswalk
– 40 2-count flutter with press
– 20 Simbas
– 10 double leg lifts

Evolution 4 = Hate loop time hack – 8 minutes
– Buy-in = crawl bear back to crosswalk 1
– ½ mile loop
– Big loop to small loop

MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle

TClap |
0

Who likes burpees?

Leave a comment

WARMUP: SSH, merkins, windmills, squats
THE THANG:
Grab a rock
1-1-1, 2-2-2,…..10-10-10 of curls-press-tricep extend

Ascending ladder of:
SSH
Merkins
Squats
Big boys
Run to end of parking lot and back
Start with 10 of each, then 20, 30, etc
EMOM stop where you are and do 5 burpees. We made it through about 20 minutes

Back to the rocks for thrusters, carries and finished off with lunges and broad jumps
MARY:
ANNOUNCEMENTS: read newsletter
COT:

TClap |
0

3 headed SL

Leave a comment

WARMUP: Skip ran us through his old site Q grounds with a plethara of stretches. Then decided to do a bunch of burpees at every street.
THE THANG: passed baton to Warning Track who ran us to pull up bars for 5 pull ups/5 push ups. The. Ran us to the hill (you know which one). Down hill for LBCs at bottom and squats at top. Rinse and repeat. Passed baton to Soup who ran to parking lot for a Coupon work dora.
MARY: some abb work to get us to 0730
ANNOUNCEMENTS: Golf tournament
COT: Prayers for Stephen Johnson (my brother in law). May you rest in peace my brother.

TClap |
0

The Holy Barbarians are un-CHAINed through Spiritual Warfare

Leave a comment

WARMUP: Rucks off. Miscellaneous back-stretches in cadence.
THE THANG: Rucks on. pulled golf cart with chains while following partners carrying 20# slamball toss, 80# Spartan Bucket, 40# sand kettle murder bunnies, and two 30# ruck farmers carry in alternating partner fashion. Stopped at 4 stations to execute isometric weight hold. 3 exercises for 30 seconds each. Station 1: rucks off and holding in front- boat ruck hold/superman hold right, then left. Station 2: plank hold/carolina dry dock left leg hold, then right. Station 3: rucks off and holding in front-squat ruck front hold/left lunge front hold, then right. Station 4: balls to the walls/cox to the blocks/parallel wall plank.
MARY:
ANNOUNCEMENTS: Golf tourney, bourbon tasting.
COT: prayers for health and school transitions.

TClap |
0

Toy soldiers suck

Leave a comment

WARMUP: windmills, cherry pickers, Moroccan night clubs
THE THANG: Dora, MOT is toy soldiers down and mosey back while your partner. 100 Merkins, 200 LBC’s, 300 SSH’s, 400 OH claps. Next set was rifle carry (empty hands) down and mosey back. 100 flutters, 200 mt climbers, 300 squats, 400 hillbilly walkers, 500 calf raises
MARY:
ANNOUNCEMENTS: newsletter
COT:

TClap |
0

Steel City— by the numbers

Leave a comment

Steel City Beatdown – By the numbers

5 burpees OYO – 5 Pirates World Series Championships
13 SSH IC – 26 total reps for Steeler HOF Rod Woodson
5 burpees OYO – 5 Penguins Stanley Cups
6 Windmills – 6 Steelers Super Bowl Championships

1 Burpee OYO – 1 Olympic Gold Medal for Kurt Angle (he did it with a broken neck)

Mosey to the hill by the fire station

Inclined PAIN workout. You would do 3 burpees at the bottom of the hill and then do an exercise, go back to the bottom of the hill 3 more burpees, and then move up the ladder completing all exercises. Everyone loved this. All the reps represented the numbers of different Pittsburgh sports legends.

Steel City by the numbers Cont.

87 Mountain Climbers – Sidney Crosby
75 LBC’s – Mean Joe Greene
66 Flutters – Mario Lemieux
43 – Calf Raises – Troy Polamalu
32 – SSH – Franco Harris
24 – Freddy Mercury’s – Barry Bonds
21 Merkins – Roberto Clemente
10 Squats – Ron Francis
8 BBS – Willie Stargell
7 HR Merkins- Ben Roethlisberger

Mosey back to COT. If you got through it…446 reps…the exact number of Bridges within the Steel City.

Thanks to all who posted and embraced the legacy of PGH Sports.

TClap |
0

No Distance, Just Work

Leave a comment

WARMUP:
Ruck over to Trailhead Park playground.
Slick: Windmills, Squats, Merkins

THE THANG:
25 Step-Ups (ea leg), 5 Man Makers, 10 Curls
Repeat
25 Step-Ups (ea leg), 5 Man Makers, 10 Simbas
Repeat

Ruck back to the rock at TCES
Bear Crawl ~1/2 way down the back stretch & lunge walk to the corner.
15’s: Carolina Dry Docks, Tricep Extension, Flutter Kicks w/ Press, Simbas

Hold ruck at the top of a curl and walk back to the rock.
15’s: Ground-to-Overhead, Dead Lifts, Curl into a Press

Overhead carry to the flags
15 Overhead Press, Flutter Kicks w/ Press
Lie on your back, hold your feet 6″ off the ground and ruck off the ground behind you. Go around and everyone gives a 10-count.

Overhead carry back to COT.
American Hammers, X&O’s

MARY: See above
ANNOUNCEMENTS: Newsletter
COT: 5th Core Principle

TClap |
0

Up yours!

Leave a comment

WARMUP:

Yes. Usual suspects and some dynamic stretching followed by some plank work (side note: Fishstix is a badass and did a pre-workout with sandbags)

THE THANG:

Starfish Routine or as Change Order called it, “Spread Eagle”

Center complete three man makers with sandbag every time you were back in center, 17 times total

complete x amount of reps at each of the 4 corners

Increase reps each round, 20, 25, 30 and 35

Exercises

CDD
Hand Release Merkins
LBCs
Monkey Humpers

MOD changed per round

Lunge walk
Bear crawl
Crawl bear
Walk :rolling_on_the_floor_laughing: (After 501 reps we were a bit fatigued)

From there we moseyed to the pull-up bars because BAOPS.

Took turns calling out ab exercises while one PAX did pull-ups to failure
:two: rounds of this was sufficient

Mosey back for Mary

MARY: 3 minute more of her
ANNOUNCEMENTS:
Golf tournament
Invergence
Convergence
Fundraising for clean water for Kenya will be starting up!

COT: lifted up DDs M, Badlands, and praises for Pax supporting one another!

TClap |
0

OGs at Alcatraz

Leave a comment

It was a perfect weather morning
WARMUP: Mosey, windmills, IW, merkins, plank stretches
THE THANG:
Smuggler Q
Modified Dora on the Hill.
Big boy sit ups /run 1 lap
Flutters/ run 2 laps
LBCs/ run 3 laps

Step ups/dip/derkin series

Wall sit with bear crawls

Hand off to Jekyll Q
Ring of Fire. 8 cones 20 paces away from center. Do exercise at cone, bear crawl or lunge walk to center for 5 burpees. Run out to next cone. Merkins, LBC, plank punch, squats, bombjacks, mountain climbers and two I can’t remember.

Everyone got Two rounds. Leaders got 3+.
MARY: included during workout
ANNOUNCEMENTS: newsletter
COT:

TClap |
0