Tag: Mark Nestel

Kicking our asses in between the holidays

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WARMUP:
THE THANG:

3.5 miles ran

1st loop
15 burpees
From Brayden Clubhouse, run to 160
15 merkins
Run back to Clubhouse

2nd loop
15 leg lifts
Run to Emory and Helton
15 box cutters
Run back to Clubhouse

Repeat 2x

MARY:
ANNOUNCEMENTS:
COT: make vacation time intentional with 2.0s
Go see Mufasa – both good and bad leadership lessons were on display.

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One Word for the Win

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WARMUP: Killed some time with usual fare in pkg lot while Mainframe and Pusher fixed the wrinkle in their panties
THE THANG: Ran past the golf course (with some exercises along the way) to the lower part of the trail that goes up the hill from Tega Cay Drive to the tennis courts. We did hill repeats with squats at the bottom and burpees at the top. We did so many that Dark Helmet cried and our Q (YHC) lost count. Then we did some more. And then more. When Fishstix proved to be unbreakable, we ran past tennis courts, out the golf course entrance and down the road back to Runde with some exercises along the way.
MARY: Flutters in parking lot for last 2 mins
ANNOUNCEMENTS: Pusher is leading 8 Blocker exercise 1st Sat of Jan at Panera after workouts.
COT: Falconcrest brought our FNG Slurve who showed up in a golf cart but somehow we have him baseball name. Thanks for the EH! Let’s get him back out this week!

We addressed the One Word topic throughout, including examples of random words that don’t motivate and thoughtful words that do. Pusher added some best practices, Senator gave his solid plug for Why F3 still matters to him in his 13th year. Finally DOAH stuck the landing with a heartfelt example of how F3 and One Word can come together in mysterious ways to make Impact.

A great morning for all present. You were missed Uber!

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Hills for the Pax

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WARMUP:
The Pax were disclaimed (sort of) and did 25 SSH, 10 windmills, and some leg and back stretches to warm up. The group split and the running group left Earthfare and jogged to the Brayden neighborhood.
THE THANG:
Hill repeats were done on 3 different hills in the Brayden neighborhood and Dave Gibson Blvd. On each hill, we started with an exercise on the bottom, ran up the hill, jogged back, did another exercise, and repeated it. 4 trips up each hill, with 25 reps of the exercises listed below (ab exercises were double count). The total distance covered was 4.2 miles.

Afton Way
Diamond merkins
Freddie Mercury
Lunges
Plank jacks

Len Patterson Road
Wide arm merkins
Hello Dollies
Sumo squats
Mountain climbers

Dave Gibson Blvd
Merkins
Flutters
Squats
Bombjacks (shortened to 10 reps due to time)

Mosey back to COT

MARY: See above
ANNOUNCEMENTS: Christmas party on Dec 21 (registration closed), Clave Boss 5K/Christmas convergence at The Yard on Dec 24, Dam to Dam Bar, Jan 25 (?). Check your newsletter.
COT: Prayers for: Cicada’s friend Miss B’s son passed away, Pax struggles with family and marriage -doing the right thing and accepting it more easily, safe holiday travels for all

NMM:
I don’t post regularly at the running AO’s anymore, and I wonder if the Pax do hill repeats regularly. ‘Back in the day’, I used to do these once a week. They are grind to get through but are a good way to build leg strength and speed (no pain,no gain). Ideally, you want steeper hills than we ran today, but they got the job done. The Pax did a great job pushing through them this morning and we all got at least 1% stronger.

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Slow Smokin Pain

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WARMUP: SSH, Windmills, Imperial Walkers, Moroccan NC, and Strawberry Pickers
THE THANG:
Phase 1- Cheese Shredder
Phase 2-
Wall Sits= Hands High, Hands In Front, and Overhead Claps
Balls to the Wall= Norma and Merkins
Dora= 100 Merkins, 200 Squats, 300 LBCs
Human Wheel Barrel Race
MARY: American Hammers, the Protractor, and Pickle Pounder
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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No more burpees….sort of.

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WARMUP: mosey to fire station lot
Windmills, low slow squats, imperial and hillbilly walkers and seal jacks all in cadence with a few burpees in between exercises – but just a few. YHC said no more burpees – but YHC should have said no more burpees…..for now.

THE THANG: part 1 – Mary to pull up bar for 30 seconds of pull ups or bar hangs while pax held plank. Upon completion of 6 rounds – pax moseyed on bottom of Tega cay drive hill.

Part 2 – Dora 1-2-3
100 burpees
200 squats
300 flutters

Change Order thought the idea of doing burpees and running hills was questionable. He wasn’t wrong. Pax persisted nonetheless.

Running to different points on the hill
Burpees – partner 1 run to yellow sign and back down to relieve partner 2 and flapjack.

Squats – partner 1 starts run from yellow sign to top of hill and back to yellow sign to relieve partner 2 and flapjack.

Flutters – partner 1 runs from top of hill to cluster of crepe myrtles and back to relieve partner 2

Mosey to ball field for part 3

Part 3 – left, right & center

Partner 1 planks at edge of infield behind 2nd base. Partner 2 runs to come in left field does exercise and returns to flapjack with partner 1. PAX did 3 rounds per partner

Left field cone – 10 lunges
Center field one – 20 bomb jacks
Right field cone – 30 flutters

PAX moseyed to COT for a stretch at 0728 where many of us were reminded of our lost flexibility and time was called at 0730.

MARY: she wasn’t there

ANNOUNCEMENTS: were announced

COT: 5th core principle

Thanks for the men who posted and chose the tougher thing on a chilly but glorious morning. And Uber – thanks for the call.

Honored,
Cyclops :eye:

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TB12 4-Square

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WARMUP: SSH, IW’s, CPickers, HWalkers all IC
THE THANG:
Appetizer:
– Buy-in: 5 Lt. Dan (
– OYO
– To end of lot: Cocaine Bear Crawls
– Every powder-lines x 2 merkin each…
– Cash out: 5 Lt. Dan

Salad:
Dribble and Pain
– PAX in a circle.
– 1 PAX dribbles the basketball around the circle while everyone else performs the following exercises:
– Round 1: Merkins
– Round 2: LBCs
– Round 3: Squats
– Round 4: Plank Hold
– Repeat w/ Wide Merkins, BBSU, LSSq, Rt. Plank
– Repeat w/ Diamonds, BBSU, SumoSq, Lt. Plank

Main course #1: Shot-clock 4-square (Basket-Ballz); sidewalk chalk to seal & # 2 spaces, timer. 1 min. On/20 sec. Off

– 4 pax play ES/MS style 4-square. If no one gets bumped in 1 min… #4 is OUT.
– Whoever is out moseys a lap before joining end of Queue
– Extra pax in Queue doing pain during 1-min & resting / shifting up during 20 seconds
– Queue stations go easiest to hardest (I.e. #1 in line does MNC)
– 1-MNC, 2-windmills,3-Imp.Walkers, 4-LSSquats

MARY: Hello Ladies- IC… then Pax choice
ANNOUNCEMENTS: Christmas Party, Convergence, Newsletter (read it!)
COT: Held, prayers for recovery & mercy while dealing with grief… among others

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Cool runnings

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THE THANG: some of us ran on the road – route was Munn Rd to Kingsley Park to 160. Roughly 1 mile loops. Encouraged PAX to go in opposite directions to encourage each other as we passed.
Most ran trails though.

ANNOUNCEMENTS: remember to do name-o-Rama next time…

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