Tag: Mark Nestel

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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Boot camp or prison break!?

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WARMUP: Toe touches, plank to down dog calf stretch, side straddle hop, the windmill
THE THANG:
– 50 walkin’ Merkins,
– 2 miles ish of Tega Cay ups and downs,
– move to fields
– 50 calf raises then 50 yard bear crawl, 50 more calf raises then return 50 yard bear crawl to start,
– 50 Romanian toe touches then 50 yard bear crawl, 50 more Romanian toe touches then return 50 yard bear crawl to start,
– 50 Sumo squats then 50 yard bear crawl, 50 more Sumo squats then return 50 yard bear crawl to start,
– Return to parking lot
– 10 or so up-down cycles
– 25 burpee’s

MARY: Dying cockroaches, heel touches, LBCs, X’s and O’s, Hello Dollys, something else.
ANNOUNCEMENTS: Read your news letters
COT: It is what it is

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tire flipping good

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WARMUP:
– SSH / CP / IW / WM
– mosey to wall
THE THANG:
– Dora: 100 merkins / 200 MH / 300 LBC: jump wall, run up hill, 1 burpess and run back.
– mosey to tire
– tire flip: split PAX in 2 groups, traveler calls exercise, 3 rounds each
– Jack-Webb: 10-40: merkins+OH claps
MARY:
– Thunderstruck with SSH and burpees
ANNOUNCEMENTS:
– read newsletter
COT:
– was held

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Hills and Thrills

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WARMUP: Jog a lap with some butt kickers. SSH, MC, merkins, Willie mays Hayes, Moroccan night clubs.
THE THANG: mosey to the pull-up bars. 3 pull-ups each. Everyone else doing squats while waiting.
2 rounds of 10 incline merkins/derkins, 10 step ups each side, 20 dips.
Hill work with big boys and flutters.
Loop back to the main lot for Standard Dora – 100 merkins, 200 squats, 300 LBC’s.
More hill work with bear crawls, lunge walk, and burpees.

MARY: 7 minutes or Mary to finish.
ANNOUNCEMENTS: read your newsletter.
COT: welcomed FNG Teen Spirit.

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Big 5-0

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Move everyone and everything to back corner of panera lot. Warm-up was run one lap slick, ruck one lap, ruck one lap with sandbags. Then 5 rounds of 10 merkins w/ruck, 10 overhead presses, and 10 swings. Ruck a lap with sandbag, ruck a lap, then run a lap slick. Next we partnered up and did some heavy movements. Then I guess we did the stupid shit according to Sofrito. But it was some team based moving of sandbags used at a couple ruck events. It was definitely new to some guys but based on the complaints it was fun. I probably missed a few guys in the tags but i sincerely appreciate everyone who came out to wish me a happy birthday today. Im truly blessed to be apart of this group.

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Skip Joyfully

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WARMUP:
SSH – 20 IC
• Imperial Walkers – 15 IC
• Windmills – 10 IC
• Arm Circles – 10 fwd / 10 rev
• Hillbillies – 15 IC
• Mosey (~1/4 mile loop or parking lot lap)
THE THANG:
Part 1:
Partner Dora (10 minutes)

Pairs of 2. One partner does the exercise, the other runs ~50 yards and back.

Cumulative Reps per team:
• 100 Carolina Dry Docks
• 200 Step Lunges (single count)
• 300 Flutter Kicks (4-count)

Part 2:
3 Rounds – AMRAP style (~15 mins)
(As Many Rounds As Possible – move at your pace for 5 minutes per round)

Round 1:
• 10 Merkins
• 15 Squats
• 20 Flutter Kicks (4-count)
• Broad Jump 40 yards and back
Round 2:
• 10 Incline Merkins (on curb or bench)
• 15 Lunges (each leg)
• 20 LBCs
• Skip ~20 yards, jog back
Round 3:
• 10 Carolina Dry Docks
• 15 Standing calf raises
• 20 American Hammers (4-count)
• Mosey ~10 yards, jog back

Rest 1 minute between rounds.

MARY:
No time
ANNOUNCEMENTS:
Tortoise and Hare
Busy Summer
COT:
Show to know

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SlowBurn with a Kick in the A….

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WARMUP: Dynamic warm up around Lowe’s stopping along way to circle up and exercise
Crowd pleaser was the duck walks in honor of Retiree

THE THANG:
The accumulator
10 exercises starting with one rep
Moving to next parking space line 2 reps, next line 3 reps and continuing to 10 spaces 10 reps
Modes of transportation were
Bear Crawl
Lunge walk
Crawl Bear
Reverse Lunge walk

Shoulders were toast but Twister kept us motivated :cold_sweat:
MARY:
Back at COT some dying cockroaches
ANNOUNCEMENTS:
Fast5k Saturday 3pm do it for Luka!!
COT:
Prayers for all dealing with life and it’s disappointments but also recognizing the blessings :fire: :point_up_2: :raised_hands:

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