Tag: Mark Nestel

Running at the forge

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WARMUP:

  • 20 Side Straddle Hops
  • 15 Windmills
  • 15 Moroccan Nightclubs
  • 15 Hillbilly Walkers
  • 15 Imperial Walkers
  • 15 Cherry Pickers
  • 15 Low & Slow Squats

THE THANG:

Mosey 1 lap around the HT

● Bear crawl across the parking lot
● 4 shoulder taps at every other parking line
● Lunge walk back
● Bear crawl across the parking lot
● 3 Merkins at every other parking line
● Lunge walk back

Mosey to Roundabout
● 15 Flutter Kicks
● 15 American Hammers

Mosey to hill in arbors community
● 10 Sumo Squats
● Uphill Sprint → Walk Back
● 10 Big Boy Sit-Ups
● Uphill Sprint → Walk Back
● 10 Merkins
● Uphill Sprint
10 LBCs
● Uphill Sprint

Mosey to the child care

Elevens
● Start at the Child Care:
● 1 Big Boy Sit-Up
● Run up to the Fire Department
● 10 Burpees
Down to:
● 6 Big Boy Sit-Ups and
● 5 Burpees

Mosey Back to COT
● 5 Merkins at every speed hump we pass

COT
● 15 Box Cutters
● 15 Freddie Mercuries
● 15 Dying Cockroaches
● Stretching
MARY:
ANNOUNCEMENTS: 9/11 event, bethel shelter
COT: pray for health and family

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Keep it close

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WARMUP: windmills, cherry pickers, planks, down and up dogs, Peter Parker’s, shoulder taps – many in cadence
THE THANG: stations were marked in a row of parking spaces. In each was written an exercise. Pax selected a space and did the indicated exercise for the given count, and then moved one space to the left to do that exercise. Once the pax finished the last space in the row, they moseyed a lap of the parking lot and went to the first space to continue the circuit. Exercises in the spaces were LBCs, American hammers, gas pumpers, big boy sit ups, hello Dollies, flutters, Freddy mercuries, weezie Jeffersons, penguins.

Rep counts – first time through, 10, then 15, then 20, then 15, then COT
MARY: the whole workout was pretty much Mary. It seemed redundant to do more
ANNOUNCEMENTS:
COT:

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Saturday Fish Special

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Warm-up, lap around the park.
Five cones and cinder blocks were set up in the middle of the field. We began with a Dora style workout. Partner 1 – ran cupcakes between the cones while partner 2 began the cindy reps
100 – curls
200 – bent over rows
300 – upright presses

Next, murder bunnies to each cone, carry overhead back to the start and switch with partner. Partner 2 performed squats and ab exercises while waiting.

Last set, no partners everyone completes – bear crawl to first cone, 3 burpees , crawl bear back. bear crawl to next cone 6 burpees, crawl bear back…so on and so on until the last cone 15 burpees.

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What the hill?

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WARMUP: Did some SSH, imperial walkers and a short loop.
THE THANG: Rucksacks and sandbags were carried to the top of the awful hill. It my 1st time to “The Hill” so didn’t really know what it was. I do now.
MARY: Nope
ANNOUNCEMENTS: Bethel
COT: Family and Friends in struggles. Blessings are all around you.

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Lighting And Thunder

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WARMUP:
Jog around paved path at Runde Park
1 pullup
THE THANG:
Lightning Portion
Laps around Runde Park
Lap 1 – 1 Pullup – 40 Burpees
Lap 2 – 2 Pullups – 40 Merkins
Lap 3 – 3 Pullups – 40 BBS
Lap 4 – 4 Pullups – 40 Squats
Lap 5 – 5 Pullups – 40 Mountain Climbers

Thunder Portion
formed a circle in the shape of a wagon wheel with eight different exercises on the outside and after you got done doing the exercise exercises, you murder Bunnies to the middle where you did five man makers and then continued onto the next exercise and did an overhead carry back out to that exercise from the middle or a total of eight different exercises.
15- Block Swings
15 – Skull Crushers
15- Overhead Press
20- Leg Up and Over the Block
15 – Squats
15 – Thrusters
15 – Hand Release Merkins W/ Feet On Block
15- Curls

MARY:
No time
ANNOUNCEMENTS:
Bethel
Tortoise and Hare
Heart Walk
COT:
Everyone is soaking wet

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Sandbag Party

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WARMUP:

  • 20 Side Straddle Hops
  • 15 Windmills
  • 15 Moroccan Nightclubs
  • 15 Hillbilly Walkers
  • 15 Imperial Walkers
  • 15 Cherry Pickers
  • 15 Low & Slow Squats

THE THANG:
Ruck & Bear Crawl

  • 1 lap around the school with a sandbag shouldered
  • Bear crawl across the parking lot + 4 shoulder taps at every striped parking area
  • Lunge walk back
  • Bear crawl across the parking lot + 3 Merkins at every striped parking area
  • Lunge walk back
  • 1 lap around the school with a sandbag shouldered

Sandbag & Ruck Work

  • 10 Sandbag Curls
  • Reverse Sandbag Drag across the field
  • 10 Sandbag Curls
  • Reverse Sandbag Drag back across the field
  • 10 Sandbag Curls
  • Sandbag Toss across the field
  • 10 Sandbag Curls
  • Sandbag Toss back across the field
  • 10 Sandbag Curls

Finisher – Rucks & Sandbags

  • 15 Sandbag High Pulls
  • 15 Ruck Squats
  • 10 Ruck Dips
  • 30 Calf Raises

Abs workout
American hammers, flutters, box cutter
MARY:
ANNOUNCEMENTS: Bethel men’s shelter, fort mil care center
COT: prayers for family and friends

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The daily

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WARMUP:

  • Mosey around the big loop
  • Mountain climbers
  • Windmills

THE THANG:
10 second rests between sets
1 – Curls (12 reps x 3)
2 – Lying triceps extension (12 reps x 3)
3 – Overhead press (12 reps x 3)
4 – Side bends (L/R) (12 reps x 3)
5 – Bag press (12 reps x 3)
6 – Laying bag pullovers (12 reps x 3)
7 – Wrist rolls (12 reps x 3)
8 – Single leg rotation twists (12 reps x 3)
9 – Squats (12 reps x 3)
10 – Romanian deadlifts (12 reps x 3)
Mosey with the bag around the small loop
11 – Calf raises (12 reps x 3)
12 – Glute push (12 reps x 3)
13 – Leg lifts (12 reps x 3)
14 – Bent over rows (12 reps x 3)

MARY: N/A
ANNOUNCEMENTS: Read your newsletter
COT: It is what it is…

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Trip to the golf course

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Cars in the parking lot when I arrived. Some of the Pax had launched early to record some miles. Bootcampers began with some dynamic stretching before we strolled down the path to the golf club. Several stops with exercises before we arrived at the hilly path to the club. We each picked a boulder and did a series of exercises (curls, presses, and upright rows) while one in the group ran up to the bend in the path and back down the hill.
We moseyed to the top of the path and back down to a hilly path near the 18th green. We started running backwards when Falcon Crest accidentally ran over Backdraft. After a couple screams, he was able to shake it off. We ran around the parking lot and eventually made it back to COT.

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💩 Show

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WARMUP: SSH, Moroccan Night Clubs, Micheal Phelps, Downward Dog, Honey Mooners, mosey the short loop

THE THANG: Workout is called 💩 show becuse that’s how it starts until you get into a groove. Partner Work with sand bag for 30 rounds total

3- Bag Jump Over Burpees
3- Power Cleans below the knee
3- Front Squats
3- Push Press
3- Bag Jump Over Burpees

Partner 1 works while Partner 2 rests. Switch after each round. Each man does 15 rounds total. The rest is there so you can attack each round with good form and intensely do the work.

Every 5 min you stop where you are on the workout and run as a group roughly 50 yards and back. Then pick up right where you left off and the 5 min clock starts over.

Total reps per man
90- Bag Jump Over Burpees
45- Power Cleans
45 -Front Squats
45 – Push Presses

After everyone was done we loaded up our rucks and walked the big loop around the soccer field. With great mumble.

MARY: American Hammers, Flutters, Box Cutters, X and O’s, LBC, Low squat stretch

ANNOUNCEMENTS: Bethel Men’s Shetler, Maximus and Boogie Nights Men’s discussion on 8/28, 9/5 Clickbait relief work for a few widows in Fort Mill.

Read your letter of news every Sunday

COT: Prayers for kids starting school and college, prayers for sickness, praise for getting through some tough life moments, praise for M’s holding down the fort while we travel for work

💩 Show

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Slowest of Burns

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WARMUP: Mosey up and down a few parking lot lanes with a round of NUR and some exercises after each round.
THE THANG: Mosey to the curb on the side of Persis
10 Mike Tysons
20 Squats & 20 Squat Pulses
Over to the curb on the side of Lowe's & PAX line up on the curb. The man on each end of the line will bear crawl out 15yds, perform 3 Diamond Merkins and bear crawl back. The rest of the PAX will hold a plank. Perform this until all men complete 1 crawl round.
Run behind Lowes to the front of the garden center & circle up
20 Wheezie Jeffersons
20 Flutters
10 X's & O's
20 Freddy Mercury's
10 X's & O's
Back to the lot on the side of Persis
20 Standing Lunges each leg
10 Jump Squats
10 Mike Tysons
It was now 0543 and I ran out of material….AGAIN.
So we ad-libbed with more running, burpees, core work and merkins. It's up to the PAX to decide the effectiveness of both the Weinke and the ad-lib.

MARY: See Above
ANNOUNCEMENTS: Trash Pick Up, Excavation, Bethel
COT: 5th Core Principle

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