Tag: Mark Nestel

Whipped out a swampy sweaty wienke with a shable

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WARMUP: It was warm and schweaty.

Run around the perimeter of the parking lot with butt kickers, high knees, side shuffles and then circled up. SSH, windmill, cherry picker, low slow squats, merkins, honey nooner, down dog. Back to COT to grab the 40 bag.

THE THANG: Took the bag and pax over to bubbles and bows because they need a trim. This wienke was originally used at the Swamp in June 2019…oldie but goodie.

In a circle we numbered off to determine our order as 2 would follow 1, 3 follow 2 and so forth. Pax 1 would run to the other end of the parking lot to do shoulder presses, min 10 and max 25, and then handoff to 2. While pax 1 was on the bag, the remaining pax were doing exercises and pax 1 would pick up at the beginning or where they left off.

Exercises were: 25 bomb jacks, 50 jump squats, 75 calf raises, 100 SSH, 100 flutter right leg only, 75 CDD, 50 merkins, 25 burpees.

After the shoulder press and all pax completed this, next was 10/25 of curls. Then was 5 squats, then was 3 merkins with bag in your back. So continued to rotate the back as pax completed the 25-100-25.

Ran back to COT for a shable (a story in the tale of a fable authored by shady, shable). False ending so did a full lap around the parking lot, then back to COT.
MARY: went around the circle with stretching exercises called out…it was great.
ANNOUNCEMENTS: heard about how awesome HIM camp was, 9/11 on 9/9 event, newsletter
COT: old school CSPAN prayers and praises

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It’s Science

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Moseyed over to to the other side of the parking lot for a quick warmup, then continued to St. Phillips for 7’s with Merkins and Flutters.

Headed back to campus for a Jack Webb with bear crawl and CDDs.

Ran over to the building for some bench work. 40 Split Squats, 40 Step Ups.

Back to COT for some Mary, announcements., prayers, and praises.

– JWow

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Clydesdales, Wed Aug 16

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Apparently we ran, apparently there were 22.

The route was spectacular, all downhill, except for the uphill.

Looks like we made it,

Barry Manilow

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Taste of pain at the buffet

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Rolled in with 10 min to spare but unbeknownst to me that was much time to get all of my torture equipment set up.

WARMUP: None straight to the THANG

THE THANG: Set up 16 stations and 3-sets of cones towards HT. Set a timer HITT timer for 1 min of exercise then 10 sec of rest then move to your right to the next station for 4 sets. Then proceed to to run suicides with the timer set for 2:10 what ever time you have left is your rest time.

Stations
1. Dumbbell front raises to lateral raises
2. Dumbbell Squat to Overhead Presses
3. Dumbbell swings
4. Slam balls
5. Throws
6. Sandbag Overhead Throws
7. Sandbag Curls
8. Hand Release Merkins
9. American Hammers With Medicine Ball
10. Alternating Toe touches
11. Kettle bell Chest presses
12. Sumo Squat Pulses
13. Burpees
14. Reverse Crunches
15. Wipers
16. Mike Tysons

ANNOUNCEMENTS:

COT: continued prayers for the Weed family’s loss of their son. Also prayers for a church goer that was hit by a car.

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2023.31 Armory

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Suicides:
Snatches at the base line, Burpees at the turn
Count is 4:8:12 (Snatch each arm)
Lap
Repeat 2:4:6
Lap
Repeat 1:2:3

Transport exercises followed by strength exercises:
Dragon walk, Thrusters, Rows
Bear crawl, Front raise, Squat
Lung walk (with holds), Tricep ext, Swings

Was on vacation, sorry for the delayed post. Naked and Afraid never poked me. What a gentleman.

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The Shirtless Wonders

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WARMUP: Change Order with stretching and other fun stuff
THE THANG:
Trucker started off with some wind sprints between the light poles in the back parking lot. Merkins completed at the end of each round. Four rounds finished before next hand-off. Fishstix had next. Partner up, One partner bear crawled to the wall and completed 5 muscle ups and back to other partner. The other partner did the following exercises: HR Merkins (Rd1), CCD (Rd2), and Flutters (Rd3).
Hand-off to Mainframe. Partner burpees, each partner alternated doing burpees starting at 1, when the team reached 20, they ran a lap. Four rounds, lots of burpees.
Finished with Change Order broga

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Stuff the Bus Convergence

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WARMUP:
Ran over to parking lot behind football fields
SSH – all exercises were to 20 INC
1 burpee
Windmill
2 burpees
Cherry Pickers
3 burpees
Squats
4 burpees
Moroccan Night Club
5 Burpees
Imperial walkers
6 burpees
Merkins
7 burpees
LBC
8 burpees
CDD
9 burpees
Flutter
10 burpees

Throughout the workout we had pax share about different opportunities we have within The Fort to serve our community. We had the following speak (Fogerty – Trash Pickup, Cousin Eddy – Bethel Men’s shelter, Jiffy – FM Care Center, Stuff the Bus)

Partner Up
Round 1 –
Squats
Flying Squirrels
Inch worm merkins

Round 2
Big boy sit-ups
Jump Squats
Wide arm merkins

We have an amazing opportunity in The Fort to impact our community. We have pax impacting our community through service. Challenge was raised, if you aren’t actively impacting the community, why not?

It was an honor to be able to lead the workout this morning. This was diffident from most workouts because of the number of times we stopped to talk. However I felt it important to share with the guys what is happening around them. We also were able to congratulate Double D in his hand off of Nantan to Esso. Double D, thank you for you service to the pax. You have always been someone who ask the tough questions that challenge us and I thank you for that and what you did for our Region during your reign as Nantan. Esso, I look forward where you are going to take us and your energy to lead. We have a bright future ahead.

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Walk around the church

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10 #ao-golden-corral for a @chickenhawk walk around the church.  There was some #feba.  by @OldBay and @Twister with just a bit of mumble chatter across the rest of the pax.  We had some UvU, iron sharpening iron and a great morning under the 90% waxing Gibbos moon.

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Almost forgot about this sizzling morning on TGI Friday

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After a thorough disclaimer from YHC, we moseyed over to the Lowes parking lots open section for some Warm-O-Rama with,

Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walk

For the moleskin,
7s running from one end of the Lowe’s parking lot to the middle with,
CDD & Squats
Merkins & Lunges
Shoulder Taps & Monkey Humpers
Mountain Climbers & Bomb Jacks

Time for some partner Dora’s, 50 each
LBCs
Freddie Mercurys
Flutter Kicks
Heels to the sky
Big Boys (Extra Credit for those high performing HIMs)

Mosey to Shovel flag for some Marys:
PAX Choice for last 8 minutes

CoT:
Announcements: Blood Drive & read newsletter
Prayers and Praises (said & unsaid)

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