Tag: Mark Nestel

Old School Beatdown

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WARMUP: Old School 15 minute warm up: IWx15, HW x15, WM x15, CP x15, Plank: Peter Parkers x15, Parker Peters x15 and Mountain Climbers x15 then 6 inches, Plank each side with legs, then regular and repeat.
THE THANG: Mosey to wall: Peoples chair until each person does 5 burpees and then BTW with 5 count each, rinse and repeat and rinse and repeat.
Mosey to short wall: 11s starting with 10 Durkins and 1 Dips then 20 step ups each leg.
Move to grass for Jack Webbs
Mosey to Napa parking lot: 2 parking spot Bear Crawl then 10 squats and 2 parking spot crab walk and 10 lunges each leg. Alternate until we are at the end of the lot.
Mosey to COT for abs.
MARY: Ab Webs
ANNOUNCEMENTS: Forged Fathers for those with children with disabilities.
Trash Pick up.
Care Center.

COT: Done and Done

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Swing Fest

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WARMUP: Windmills, Produce Pickers, SSH, Merkins
THE THANG:
Workout#1
17 Swings
17 Crunches with KB
17 Sumo Squats
Run a lap
4 Rounds

Workout #2
200 KB swings
2 burpees every 2 minutes until the 200 reps are completed

Workout #3
21 Jumpover KB Burpees
21 Clean with OHP

15 Jumpover KB Burpees
15 Clean with OHP

9 Jumpover KB Burpees
9 Clean with OHP
MARY: Freddie Mercury’s
ANNOUNCEMENTS: Sweaty Barry, Trash Pick Up
COT: Closed in prayer

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Spicy

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WARMUP: Motivator – have pax pick a number between 7 & 10 (9 was the count)
Imperial Walkers
Hillbilly Walkers
Windmills
Arm Circles – front and back
Michael Phelps
Downward Dog
Honeymooners
Runner’s Stretch

We moseyed to the bottom of the steep hill.

THE THANG:
Thang 1 – Welsh Dragons
Starting at the bottom of the hill, Bear crawl forward 4 steps, then do 1 merkin, 1 plank jack, and 1 shoulder tap (R + L =1). Repeat, adding 1 rep to each exercise each time—bear crawl forward 4 steps, then do 2 merkins, 2 plank jacks, and 2 shoulder taps. Repeat until you reach 10 reps or the top of the hill. We didn’t make it to the top so Nur to the top.

Mosey to the basketball courts.

Thang 2 – Wilt Chamberlains
Named for Wilt Chamberlain’s NBA record 100-point game. Starting at one baseline do 100 LBCs, then run to the opposite baseline and do 100 squats. Return to the first baseline to do 100 flutter kicks (R+L =1), and then run to opposite baseline and do 100 lunges (50 each leg).

Thang 3
Using the Parking spaces start at one end, Bear Crawl 2 lines do 1 Merkin, Crawl Bear 1 line and do 12 squats. Bear Crawl 2 lines do 2 Merkins, Crawl Bear 1 line and do 11 squats. Repeat until you do 12 Merkins an 1 squat. My math was off so we finished 10 and 2 or something like that.
Moseyed to the field.

Thang 4 – Four Corners Escalator
Corner 1: 10 SSH
Run to corner 2
Corner 2: 10 SSH, 20 CDD
Run to corner 3
Corner 3: 10 SSH, 20 CDD, 30 Squats
Run to corner 4
Corner 4: 10 SSH, 20 CDD, 30 Squats, 40 LBCs
We started back down the escalator.
Corner 1: 10 SSH, 20 CDD, 30 Squats, 40 LBCs
Run to corner 2
Corner 2: 10 SSH, 20 CDD, 30 Squats

We had a few minutes left and went back to COT for some stretchy things.

ANNOUNCEMENTS:
Blood Drive
Stuff the Bus
Read the news letter.

Prayers:
Prayers for kids and teachers as they head back to school in a couple weeks.
Reede Family
Hucklebuck (my apologies if I got that wrong.)

<@U03L09PTADU> Thanks for the opportunity to lead!! And for helping me name the workout “Spicy”…LOL!!!

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This is the workout that happened at slow burn today

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WARMUP: ssh, hb walkers, imp walkers, Abe vigotas, plank time, Peter Parkers
THE THANG: the road along the storefronts has 4 crosswalks starting at one end, we ran suicides, with the crosswalks serving as successive end points. Each time we hit one of those end points, we did merkins and mountain climbers, and each time we returned to start we did big bois and flutters

Rep count for each exercise was 5 the first time through, then 10, then 15 and we got part way into 20s when time expired.

I often wonder what the people sitting at the Tesla charging station think while they’re sitting there adjacent to our tom foolery. And if any of them haven’t returned because of us. In all honesty, being held captive to whatever madness is going on around you during your charging is 1% in the con column of any of my EV buying decisions. But I digress
MARY:
ANNOUNCEMENTS:
COT:

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Swampy Circuit

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Like the “Jelly of the Month Club,” the humidity just keeps giving. That didn’t stop 8 of us from putting in the work. Here’s what we did.

No warmup, just mosey to the crosswalk in the drop-off line under ruck

– 30 yard Bear Crawl
– Lunge Walk Back
– 15 OH Press (IC)
– 10 Curls (IC)
– 10 American Hammers (IC)
– 10 Ruck Presses (IC)
Ruck the big loop

– 40 Squats
– 40 Calf Raises
– 40 Flutters with a Press

Ruck the big loop
– 30 Squats
– 30 Calf Raises
– 30 Flutters with a Press
– 1 Minute Plank

Ruck the big loop
– 20 Squats
– 20 Calf Raises
– 20 Flutters with a Press
– 1.5 Minute Plank

Ruck the big loop
– 10 Squats
– 10 Calf Raises
– 10 Flutters with a Press
– 2 Minute Plank
– 30 yard Bear Crawl
– Lunge Walk Back
– 15 OH Press (IC)
– 10 Curls (IC)
– 10 American Hammers (IC)
– 10 Ruck Presses (IC)

NMM
Training in less than optimal conditions builds resiliency and prepares you for sub-optimal situations in the future. Sure this workout would have been more palatable in the Spring, but we did what had to be done in the conditions that we had, and we’re all better because of it. I’m sure there’s a life lesson in there.

Thanks for the opportunity this morning. I hope this is the hardest thing you do all day.

-IJ

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Bad Decisions on Gardenia

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Been a while since Q’ing and not in my best shape but felt like we all needed a kick in the teeth and had some bad ideas…

WARMUP: Sasquatch and YHC ran about 2.5 mile pre-run down Dave Gibson, past school, and up around Walmart.

THE THANG:
Head towards Gardenia hill in Baxter ~1.5miles…

Monkey humpers on 160 until a couple cars passed… maybe 20 IC

Every quarter mile stop for IC exercises that stacked….
merkins then add LBCs then add LSS then add SSH

At bottom of Gardenia come up with a lot of bad ideas….

all you got to the top then struggle through some IC SSH for the 6

Mosey to bottom

Nur back up to first light pole then IC SSH for 6

Bear crawl to next light pole then IC MNC for 6

All you got to the top then IC SSH for the 6

Return to COT with stops every quarter mile for stacked IC exercise

SSH then add LSS then add LBCs then add Merkins

MARY: IC IWs, IC Freddie’s, IC AHs

ANNOUNCEMENTS: Schweaty Barry 7PM July 22

COT: Yup

Bad things happen all the time – keep a positive attitude always and those around you will be better off

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Australia Toilet Water

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It was a steamy day at The Stockade, so even though we stayed away from the dumpster juice things got juicy.

Warmup Wall Work:
Side Straddle Hop
Windmills
Burpee Wall Sit
The Australian
The Peoples Chair with overhead claps

We Froggert’ed across Gold Hill Road over to the Golden Arches for some Four Corners.
Seven Laps – Four Corners – Add an exercise each round:
1 Burpee
2 Squats
3 Dry Docs
4 Lunges
5 Merkins
6 BB Situps
7 Seal Jacks

Ran back to the wall for some Bulgarian Split Squats (Band Camp Approved).

Back to COT for Prayers and Praises.

JWow

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No Warmup – Just Work On The Ranch

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WARMUP: Nope
THE THANG:
Run to the close end of the loop at SMS. 25 Merkins I/C
Run to the other end of the loop, 25 Squats I/C
Run to the other end, 25 Heels to Heaven
Run to the other end, 25 Freddy Mercury’s

Line up on the wall. While all PAX hold themselves in the up position on the wall, one PAX performs 3 Mike Tysons.
Cycle through until all PAX perform 1 round.
Next cycle, 2 PAX perform 3 Mike Tysons.

Mosey to the close end of the stretch behind the school
Run to the other end, 5 Burpees
NUR back, 1 Burpee
Run back, 25 Shoulder Taps I/C

Mosey to the loop on the back of the school.
Partner 1: Run the big loop
Partner 2: Elbow Plank
Perform 2 rounds.

Run (or mosey) to the playground
Partner 1: 15 Pull-Ups
Partner 2: Mountain Climbers
Perform 2 Rounds

The rest of the Weinke shall remain unknown.

MARY: Yes
ANNOUNCEMENTS: You know what they are.
COT: Yes

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C for creativity, not c for cookie

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WARMUP: disclaimer and go. No messing around.
THE THANG: Ran to the bank for stop 1. 5s and 10s.
– 5 = hand release merkin
– 10 = squats with chin up and hands touching the ground

Next stop was First National bank…5s and 10s. Thanks to Change Order for the idea for the next stop.

Next stop was the round about by model A. 5s and 10s with a 30 count in cadence of flutters.

Head down Hubert Graham to the bottom of the hill. 5s and 10s with 15 in cadence flutters partially sitting up.

Up HG to the light which wasn’t super close so was out of gas at the top. 5s and 10s with American hammer.

Now to head back the same way we came with 5s and 10s at each of the same stops.

Back at COT we did 5s with hand release diamonds and 10s of jump squats.
MARY: 3 rounds of Mary: LBCs, wipers, bicycles
ANNOUNCEMENTS: 7/22 Barry, 7/3 men’s dinner, 7/4 convergence
COT: ball of man for prayers and praises

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