Tag: Mark Nestel

Mumble chattah at the Burn

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WARMUP: SSH, Squats, Imperial, Cherry Pickers, Nightclubs, Mosey with Tot soldiers and Lunge Walk
THE THANG: 11s w Merks and BigBoys, Squats and LBCs. 4 corners with 2 exercises at each corner ( Starfish style) w 5x BombJax and Donk Kicks in the middle.
Finished with wall sit while 2 pax jumped out and completed 3 partner merkins.
5 mins of Mary was a hit!

MARY: yes
ANNOUNCEMENTS: Tortoise and Hare and newsletter.
COT: Prayers and Praises for F3 and fellowship.

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SlowBlast

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WARMUP: We did.
THE THANG: Warm up
4 corners in back lot – 3 rounds – 25 reps of each
– Merkins
– Squats
– Diamonds
– Big Boys

Dora
– 50 burpees
– 150 dips
– 250 CDD

MARY: No chicks.

ANNOUNCEMENTS: Read your newsletter.

COT: The 5th Core Principle.

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music cat calls and quadzilla

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WARMUP: Mosey to firehouse. Moroccan night club, windmill, hill billy walkers. Merkins, downward dog and honey mooner
THE THANG: jog to hill by glclub house with some pain stations plus bear crawled around pickleball courts. At hill partner runs hill while other partner does exercise with rocks. Curls, overhead press, goblins squats, clean and press. Jog to hill by COT with pain stations. At hill 4 rounds of quadzilla, one buy out of 10 burbes.
MARY: one round of Moby with merkins when he said down held until up.
ANNOUNCEMENTS: read news letter.
COT: prayers for those in need

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Slow Cookin’

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WARMUP: Disclaimer and mosey around the Lowes campus. Circle up in about the middle of the parking lot for COP

THE THANG:
COP (all in cadence)
SSH x 20, windmill x 10, squat x 20, merkin x 7/hold/drop to elbows/regular to mountain climber x 15/hold/elbows, LBC x 20, small and large arm circles CW and CCW

Mosey to the parking lot lines and form a single line along one line. Lunge walk to the opposite side and do a burpee ladder from 1-5. Repeat the ladder backwards with backward lunging.

Mosey to the grassy hill by the gas station for Jacob’s ladder. 5 reps up the hill with bombjacks at the top counting to 5

Retrun to the parking lot and pair up. Wheelbarrow about 20 yards and do 10 partner merkins (handclaps). Flapjack and return to the start. Rinse and repeat

Circle up for the <@UJGS2BBQD> killer hip routine (7 reps ea).

MARY:
Flutter kicks x 15, pretzel crunch x 10L/10R, Rosalita x 15, Superman hold x 3

ANNOUNCEMENTS:
Sign up for Ft Mill Care Center Lawn Duty. It’s summertime and the grass is growing. Get a partner and get it done – easy duty. Tortoise and Hare this weekend and Hog and Coyote (Rock Hill) next weekend for you CSAUP enthusiasts. Read your newsletter!

COT:
Prayers for family traveling, praise for young children’s birthdays.

Each AO has a distinct vibe. Slow Burn has a relaxed vibe because it’s well-lit, it’s moderate, which encourages (I think) more mumble chatter, and it’s on Fridays so the Pax are excited for the weekend ahead. It’s usually a fun workout and even more fun to Q it. I enjoyed the Q this morning, and I met some guys today in person, who I have only seen on Slack video (<@U07LMG5PDQU>, <@U08BNRBQ9D1>). The pax were in good spirits, and it was a pleasure to lead them. The rain stayed at bay, but we did have <@U08G28Z7E> today (see how I did that). Thank you again, <@U04M7P605SM> for the invite, and I look forward to the next one.

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80 tv commercial: “C’mon everybody, Skip It!!!”

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Warmup:
SSH
Windmill
Cherry pickers
imperial walkers
Hillbillies
Peter Parker’s
Plank
Leg Swings

First exercise:
2 laps around Runde
– 20 merkins / 20 squats x 4
– At pull-up station – 5 pull-ups, while PAX Al Gore (1st), planks (2nd)

Second exercise:
11s – Bobby Hurleys / Calf Raises
MOTs change each time, focusing on techniques to help with sprinting
– Butt Kicks
– 2 x 2 butt kicks: butt kicks twice on right, twice on left
– Normal Skip
– Delay skips – push off with toe
– Fast skip – put foot down as fast as possible
– High Skip (Gump skips) – fist in the air, leg high
– Long skips – increase stride
– B skips – show to know. Extend leg out, mid skip (best to see a You Tube video)
– Normal Skip
– Sprint

Third exercise
– bear crawl to 3 stations
– 15 CDDs
– 15 low slow squats
– 15 big boys

Mary:
– leg lifts
– Flutters

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2025.20 Alcatraz

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Obligatory warmup

Mosey to the Village Dr hill for 4 corners
Top of the hill => 20 LBCs
Down Catamaran => 10 merkins
Down Village => 10 squats
Down Cove => 5 burpees then race up the hill
Complete 5 rounds.

Mosey to pull up bars split into 3 pairs (Senator dropped)
Pair one: burpees
Pair two: squats
Pair three: deadhang (timer, rotate when pair drops)
Complete 5 rounds.

Mosey to the field
Line up and do 16 lung holds with sprint to the end of the field and mosey back.
Line up for 15 Seal team situps.
Complete 3 rounds.

Mosey to COT for mary.

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Over the hill and through the woods

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WARMUP: Side straddle hop, cherry pickers, windmills.
THE THANG: Ruck to pain station 1, (20) Ruck Curls, Ruck up halfway to the big hill, (20) Ruck Curl and Upright Rows, Ruck Up the Big Hill, add Calf raises to the list, ruck through the woods out to the church, 20 squats and finish.
MARY: LBCs, more LBCs, flutters, dollys, mercury’s, and more.
ANNOUNCEMENTS: MURPH, second MURPH
COT: Prayers and Praises

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21 reps X 10

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WARMUP: Missy around Lowe’s W/ SSH, cherry pickers, windmills
THE THANG: 10 stations of 21 reps. 5 coupons jumped out of the back of my truck to get involved
MARY: pax’s count
ANNOUNCEMENTS: lawn care, cannoli run, read your newsletter
COT: long Duck took us out in prayer

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This Shirt Stinks

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11 men toured the Ranch this morning to get a full body beatdown. The workout received the shirtless Change Order seal of approval, so pretty good start to the day. Here’s what we did.

Warm Up
– 10 Low Slow Squats (IC)
– 10 Imperial Walkers (IC)
– 10 SSHs (IC)

The Thang
Mosey to the front of SMS
– 20 Squats, Lap
– 20 Squats, 20 Merkins, Lap
– 20 Squats, 20 Merkins, 20 American Hammers

Mosey to the back of SMS
– 20 Forward Arm Circles (IC)
– 20 Backward Arm Circles (IC)
– 20 Seal Claps (IC)
– 20 Overhead Claps (IC)

Mosey to the back of SES
– 20 Flutter Kicks, Lap
– 20 Flutter Kicks, 20 Alternating Shoulder Taps, Lap
– 20 Flutter Kicks, 20 Alternating Shoulder Taps, 20 Burpees

Mosey to car loop
– 20 Wall Lunges
– 20 Wall LBCs (IC)
– 10 Australian Mountain Climbers (IC)

Mosey to picnic tables
– 20 Calf Raises (IC)
– 10 Derkins (IC)
– 20 Dips (IC)

Mosey to bus loop
– 20 Bombjacks, Lap
– 20 Bombjacks, 20 Wide Arm Merkins, Lap
– 20 Bombjacks, 20 Wide Arm Merkins, 20 Butterfly Sit-ups

Mosey to alley
– Wall Sits and 10 Merkins each
– 10 Dirty Hook-ups (hands) IC
– 10 Dirty Hook-ups (feet) IC

Mosey to COT
– 10 Boxcutters (IC)
– 10 Reverse Boxcutters (10)
– 10 Pretzel Crunches

NMM
How many of us have said something we wish we could take back? I know I’ve burned bridges and hurt feelings because I didn’t control my words. It happens, but we should strive to reduce the frequency by being slow to anger and biting our tongues. Words have the power to build or break. You can’t take back toxic talk and bitter babble. “Those who guard their mouths and their tongues keep themselves from calamity” – Proverbs 21:33.

Let’s keep that in mind when frustrated at work or when arguing with loved ones. What has been said cannot be unsaid. Sometimes silence is best.

Aye!
IJ

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