Tag: Mark Nestel

With Sally there are no breaks

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The goal was to bring back some things we have done in a while.
WARMUP: Not needed
THE THANG:
Mosey to first stop at golf course.
IWx15, WMx10, move over for a break, but there are no breaks. Cherry Picker x15.
Mosey to pickle ball courts.
20 Monkey Humpers
Mosey to wall:
20 dips and 20 Derkins
Mosey to hill by clubhouse:
Lunge walk up the hill, then bear crawl then lunge walk.
Mosey down the hill and partner up.
1 partner run up hill other partner do exercise.
Exercises: Curl, Squat, overhead Press, Lunge.
Mosey back to wall: 20 Dips and 20 Step Ups
Mosey to Pickle Ball Courts: Monkey Humpers
Mosey to golf course: LBC x25, Hello Dolly x25 and Flutters x20 (thanks change order)
Mosey back to Runde:
Green Sally with Merkins
Roxanne with Squats
Thunderstruck with Burpees
2 minutes of Broga
MARY: yes
ANNOUNCEMENTS: yes
COT: welcome back Divac

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cold morning but 1-0 for the day

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WARMUP: mosey, windmill, Moroccan night club, peter Parker, imperial walker, merkins
THE THANG: Dora 50 merks, 100 lbc, 150 squats, 200 flutters then wall squats somd pull ups, step ups and dips. Then bear crawl, lunges and crab walk around the bases. Indian run up a hill. 15 mins of broga
MARY: none
ANNOUNCEMENTS: d2d bar, Valentine’s day wins dinner
COT: thankful for everyday

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School Circuit

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Warmup: SSH, Windmills, Imp Walkers, Los Slow Squats, Peter Parkers, plank stretches
–Run
Thang 1: Wall sit, pax individually run out and did 6 merkins, then did muscle ups, then did wall tar jais
–Run
Thang 2: at four square boxes: Bobby Hurley relays. Run to box, do five bobbys, then run back to baseline, go until all five boxes are bobbied.
–Run
Thang 3: bear crawl. Was about 90 yards. Plank for the six.
–Run
Thang 4: at the playground: leg lift DORA. Count is 100, partner runs to concrete path and back. Followed with 10 pullups.
–Run
Thang 5: Burpee loop of doom: pax do six burpees, run the loop, repeat, repeat.
–Run
Thang 6: Bench mench: step ups, dips, derkins
–Run to shovel flag
Mary.
Fini

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30 / 30

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WARMUP: SSH, Moroccan Night Clubs, Imperial Walker, Honeymooner, Downward Dog, Pigeon
THE THANG:  
Track
Run Lap – 30 Merkins / 30 Squats
Run Lap – 30 Plank Jacks / 30 LBC’s
Run Lap – 30 Merkins / 30 BB Sit-ups
Bear crawl to 50 YL / Lunge walk back
Run bleachers / Up & Down stairs back
MARY: Yes
ANNOUNCEMENTS: RYN
COT: Always

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30 / 30

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WARMUP: SSH, Moroccan Night Clubs, Imperial Walker, Honeymooner, Downward Dog, Pigeon
THE THANG:
Track
Run Lap – 30 Merkins / 30 Squats
Run Lap – 30 Plank Jacks / 30 LBC’s
Run Lap – 30 Merkins / 30 BB Sit-ups
Bear crawl to 50 YL / Lunge walk back
Run bleachers / Up & Down stairs back
MARY: Yes
ANNOUNCEMENTS: RYN
COT: Always

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Run up the Hill “Again”!

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WARMUP: none
THE THANG: run over toward school into cul de sac where Decibel had his office. Run down to the bottom of road where street lights are before school. Run back up the hill to cul de sac. Exercises at top and bottom. Repeat 5 times. Not complicated…. it just sucked!
MARY:
ANNOUNCEMENTS: Dam to Dam bar
COT:

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Warm morning

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Jog lap around lot with some high knees and butt kickers, then some windmills.
Every minute on the minute for 10 minutes:
5 burpees, 10 plank Jack’s, & 10 LBCs.
Jog another lap then line up for some 11s between parking islands. 11s with bombjacks and merkins.
Jog over to bus loop and partner up. P1 does exercise while P2 waits, then flapjack.
First round was 20 partner burpees, run a lap.
20 partner jump squats, run a lap.
20 partner burpees, run a lap.
20 partner bombjacks, run a lap.
Migrate over to main lot. Bear crawl from parking spot number to island, 5 merkins, crawl bear back to number, 5 big boys. 5 rounds.
Just enough time for some mary: flutters and box cutters. Times up. COT.

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DORAs at The Hive

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DORA 1: partner run
– Man makers 50
– Goblet Squats 100
– Swings 150

DORA 2: farmers carry
– Burpees 50
– Squats 100
– Overhead clap 150

DORA 3: Bear crawl
– Bent row right 50
– Bent row left 50
– Curls 50

DORA 4: Farmers Carry
– Merkins 50
– Mountain climbers 75
– SSH 100

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Pirateless

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No Pirate…. No problem for todays Q as the rest of us figured it out in the fly.

I did a 10 minute warmup just make sure we didn’t have any stragglers then Change order took over the next piece.

We partnered up and one partner would run while the other partner did a AMRAP until they returned of the following exercises:

Merkins
Squats
LBC’s
Mountain climbers.

After 2 rounds we all got a turn calling exercises.

Then with 5-7 minutes left Change order led us in Broga.

Mumblechatter was great workout was good and couldn’t have asked for a better start to the day!

:punch: :punch: :punch:

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