Tag: Mark Nestel

It Was Mostly Moderate

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WARMUP:
Slow MIle Run to Molokai Drive and back. Circle up in the fire dept parking lot for COP

THE THANG:
COP: SSH x 20, windmill x 10, merkin x 10, jump squat x 20, Carolina dry dock x 10, cherry picker x 15, Morrocan night club x 40. Al Gore hold x 60s, Rosalita x 15, Freddie Merc x 20
Walk to the tall pull up bar: Burpee pull up x 5. Everyone gets a turn. While the Pax waited, we did Al Gore, plank hold, and LBC’s
Mosey to the ledge behind the baseball diamond for 11’s. Derkins and dips
Mosey to the playground and break into 3 groups. 2 rounds of pullups (10), ab exercises, and step ups
Mosey to the bottom of Tara Tea for mini quadzilla. Nur up the hill, 5 squats at the top, run down, 5 squats at the bottom, Repeat 2 more times.
Mosey to the soggy field for Airbornes Killer Abductor routine (crowd pleaser)
MARY:
Ran out of time for Mary today
ANNOUNCEMENTS:
Dam to Damn bar 10K today!
COT:
Prayer for Change Order’s M’s work travel and for Uber’s co-workers affected by a layoff
NMM:
The warm temps brought out the Pax today and the mumble chatter was in abundance. We covered a good bit of the AO , including the field which was a bit soggy. The whining about getting wet in the field was also in abundance – c’mon men! Back in the day, no one would have thought twice about laying down in a wet field…….It was a pleasure to lead the group today and always the best way to start off your Saturday mornings. Thanks for the Q spot, @Uber!

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8 Guys at the Ballroom

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WARMUP:
Mosey to the backlot, line up and do some walk stretches: knees to chest, toy soldiers, arm circles, and lunge twists.

THE THANG:
Mosey to the side of the school for COP (all in cadence):
SSH x 20, windmill x 10, merkin x 10, squat x 20, Imperial/Hillbilly walker x 10 x 2, Carolina dry dock x 10, Rosalita x 15, Boat/Canoe x 5, Downward/Upward dog, Cat/Cow.
Mosey to the entrance to the steel bridge and partner up: Inchworm/merkin 3/4 of the length of the bridge, mosey to the opposite end. Lunge walk/squat the full length back to the start.
Classic Jack Webb: 1:4 to 10 merkins

MARY:
Freddie Merc x 15, Hello Dolly x 15, LBC x 15, Box cutter x 10. Finish up with Body Destroyer

ANNOUNCEMENTS:
Dam to Damn Bar this Saturday. Amor Artis fundraiser tonight for one their employees. Read your newsletter

COT:
Prayers for Airborne’s family

NMM:
YHC is coming off of a 2 week illness and was thankful to be well enough to Q today. The workout was truly moderate which provided ample opportunity for mumble chatter and the Pax didn’t disappoint. It’s always a good time with these guys and perfect F3 weather this morning was icing on the cake. @CakeBoss and @BarryManilow rolled in from their run at exactly the right time. Well done, gentlemen! Thanks for the Q spot, @Boogie!

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Chilly out and back on 160

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THE THANG:
Run 3.1 miles east on 160 to Springs Complex (or some other modified distance) and back. Total mileage of called route 6.2 miles. Some modified up, some modified down.

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Tim Horton’s 50 Yard Line Battle

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It was a brisk morning and the mumble chatter was on fire. Quick warmup and we were off.

Partner 7s with slap merkins and partner sit-up’s.

Mosey’ed over to the band parking lot for some Canadian football.

10 Burpees
20 Bomb Jacks
30 Monkey Humpers
40 Flutters
50 Shoulder Taps
40 LBCs
30 Lunges
20 Squats
10 Merkins

Back to COT for prayers and praises.

– JWow

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Brown bagging it

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WARMUP: IC windmills, produce pickers, Moroccan nc, hillbilly and imperial walkers, Merkins, mountain climbers and stretches. Mosey for a bit to curbs for curb 7’s. Dip to bearcrawl to curb, incline Merkin to crabwalk to curb. Mosey a bit more to wall for wall sits with IC Moroccan nc, overhead claps, seal jack, chain breakers. We then did wall sits to 3x burpee. Mosey some more the
THE THANG: Brown bag of 14 exercises with timer on each. 60sec SSH, 30sec squat, 30sec reverse lunge, 60sec planks, 30sec burpee, 30sec side lunge, 60sec butt kickers, 30sec jump squat, 30sec mtn climbers, 60sec toy soldiers, 30sec merkin, 30 sec dip, 60sec lbc, 60sec Peter Parker. We did this 2x to some jams.
MARY: IC exercises were called out by each of the pax
ANNOUNCEMENTS: d2db, q source, murder bunnies schedule
COT: prayers for health, praises for a good, balanced weekend with the family

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Deep Thoughts at Alcatraz

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Four tackled deep thoughts and deep squats at Alcatraz this morning. Here’s what we did.

– 15 SSHs (IC)
– 15 Imperial Walkers (IC)
– 15 Low Slow Squats (IC)
– 15 Seal Jacks (IC)

Mosey to pull up bars
– 25 Pull-ups – Run to Crosswalk – 25 Dips – Run Back x4
– Repeat with Merkins/Squats
– Repeat with Calf Raises/American Hammers
Total Mileage: 2.7

NMM
Today was more about the mumblechatter than the work, and that chatter was EPIC!

YHC posed the following: what is the largest animal could you beat in a fight and win 75% of the time? Surprisingly difficult premise.
Uber and Change Order: wallaby. Good choice. They’re like small kangaroos without the kick power. I think a few solid punches to the face and some kicks to the ribs would do it.
Smuggler: alpaca. Like a shorter llama, but more docile.
IJ: 85 pound penguin. Not fast and slow reflexes. I think a kick to the back and a few body blows would end it pretty quickly.

Change Order asked our spirit animals and why.
Uber: Arctic Fox – small, but aggressive. Cold weather climate. Fuzzy, not furry.
Change Order: Dolphin – loves the water, very social and likeable.
Smuggler: Panda – friendly, cuddly, but could separate your head from your torso if he needed to.
IJ: Golden Retriever – loyal, friendly, and very protective of my family. Takes a lot to bear my teeth but once I reach that point, I will bite.

Finally, courtesy of Smuggler’s higher ed patrons at a recent theatre show uptown: would you rather have a dragon or be one? We all chose have one. But what size? Dog sized, cow sized, or Game of Thrones sized? We all chose huge, like “The Neverending Story.”

Who is responsible if your pet dragon burns down the neighbors house? How would they prove it was your dragon? There’s no registration. There’s no legal precedent, so maybe it would be best if you moved to the country with your dragon where you could let him roam in peace.

And that friends is why you post at Alcatraz on a cold, windy Saturday morning. Proving once again that though we grow bigger, we never grow up. Enjoy your day, men.

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Cut your Losses

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WARMUP: Yea, did that. Mostly in cadence.
SSH
IW
HW
Soulder Taps
Merkins
Peter Parker

THE THANG:
A little smorgasbord. Initial bulk was laps around the front of the middle school with:
5 buprees at each speed bump
next lap
5 burpees and 10 bombjacks
Then we went backwards so the speed bumps were closer and reverse bear crawled up the hill from the lowest point.

Stopped for some People’s Chair
While we were at the wall we did BTTW with upside down shoulder taps and merkins in cadence

Went to the teacher parking lot in the back and did a long bear crawl. Then some Lt. Dan’s

Hit the elementary playground for some pull-ups and burpees. Tried to work in a partner balance and one handed hanging on the bar, but
it was a smashing failure. So, we ran back towards COT and stopped for Bulgarian Split Squats along the way.

MARY: Yea, we did this leg raise thing YHC saw on Instagram one time.

ANNOUNCEMENTS:
D2DBar10k

COT: It’s a core principle, so…yes

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Repetition Rounds in the Rain

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WARMUP: Mosey around the lot followed by warm up exercises.
THE THANG: After each round of exercises, run the parking lot loop.
1. Bear Crawls – Carolina Dry Docks
2. Duck Walks – Cyclist Squats
3. Alligator Merkins – Peter Parkers
4. Crawl Bears – Mountain Climbers
5. Walk Lunge (reverse lunge walk) – Dead Lifts
6. Dips – Derkins
7. Plank – Parker Peters

MARY: Box Cutters, Flutters
ANNOUNCEMENTS: Give Blood, Q-Source
COT: Yes

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Golden Corral 2024 Kick Off

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WARMUP: The pax were disclaimed and we slow moseyed toward the east side of the parking lot for COP
THE THANG:
COP (all in double count cadence)
SSH x 25, windmill x 10, imperial walker/hillbilly walker x 20, low, slow squat x 20, CDD x 10 hold/right, left leg/arm high/6″ hold/downward dog/honeymooner/6″ hold, jumping lunge x 20 (crowd pleaser), Rosalita x 25, wide arm merkin x 10/6″ hold/mountain climber x 25
Mosey to the retaining wall for 9’s. (burpees and dips).
Mosey to the front of HT, line up and lung walk/squat the distance of the parking spaces.
Indian run through the parking lot. Last man drops and does 3 merkins before running to the front.

MARY/OTHER:
Freddie Merc x 25, Pretzel crunch x 25, Hello Dolly x 25.
The Infamous Airborne Hip Abductor routine.
Body Destroyer for 60s

ANNOUNCEMENTS:
Damn to Damn Bar in Feburary, Fish sticks/Slap Shot cryptic CSAUP in 2 weeks. All we know is that it’s 4 man teams and it’s at TCES on a Saturday (read your newsletter)

COT:
Prayers for Huffy’s mother (illness), Change Order’s daughter (wisdom teeth). Praise for Cyclops wife celebrating a birthday!

It was a privilege to lead the men today on the 1st Golden Corral workout for 2024. Thirty degree, dry air never felt so good! If you don’t post in the winter time, you are really missing out. Slow Jams announced that the shovel flag will be passed next week so be on the lookout for that. GC is my regular stop on Tuesdays and I’ve enjoyed spending time with him. He was a steady, entertaining presence every week, and did a fine job as site Q. Smuggler was also with us today as he continues his comeback. Keep it going brother! Here’s to another year of F3 at The Fort!

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