Tag: Mark Nestel

Elite 8

Leave a comment

WARMUP: Mosey to the light poles in front of the school.  One in cadence exercise was called with 5 burpees OYO after each exercise.  

Bear crawl between the last two light poles before moseying to the basketball court behind the school for act 1

THE THANG
Act 1 – On the line
Each PAX shot a free throw.  A make meant a lesser penalty.  A miss, a greater one. 8 sets of 2 liners, 4 liners, and a few burpees mixed in.  
We took our ball and moved on to act 2 on the south end of the school.

Act 2 – 4 corners (5-10-15)
At each corner – 5 hand release merkins, 10 squats and 15 lunges per leg.  

Mode of transport – bear crawl between station 1 and 2, nur between station 2 and 3, Bear crawl between station 3 and 4 and side shuffle between station 4 and 1.

Mosey to the front of school stopping at a light for monkey humpers in cadence and then made is back for 3 minutes of…..

MARY: PAX called out exercises and all were done in cadence until 0600 brought us to name-o-rama and……

ANNOUNCEMENTS: August has opportunities. Get involved.

COT: 5th core principle (YHTBT).

Closing thought – if life is 10% what happens to you and 90% how you respond. Is your 90% consistent enough to lead right?

Maximus – Thanks for the opportunity to lead.
Cyclops.

TClap |
0

Duct-Tape-to-Nuts

Leave a comment

WARMUP:
Mosey to fire station, then:
10 Windmills IC – the mumblechatter began.
10 HIllBilly Walkers IC – the PAX thought this might bother me.
10 LSS IC – Block Party is way worse.
10 MNC IC
10 Shoulder Taps IC
10 Merkins IC
Broga – mumblechatter significant here.

THE THANG:
Moseyed to the pullup bars. All planked while we two waterfalls of 5 pull ups each. The weather had been nice, but all of the hot air spilling out of the PAX had changed the local conditions. Shirts became optional.

Moseyed around the ball fields and down Tara Tea Drive. Partnered up and did a DORA, with NUR up the hill for the first half and then running the second half. Exercises were:
100 Merkins
200 Overhead Claps
300 LBCs
One last run up the hill. Toy Soldiers and slow Lunges down Windward Drive. Mosey to ball fields.
Halftime
A series of Webbs, starting with Core.
Captain Thor, 1 big boy sit-up – 4 American hammers, progress up to 10 BBSU and 40 Am Hams.
Total: 55 BBSU and 220 AH

Legs
1 squat – 4 calf raises, progress up to 10 squats – 40 calf raises.
Total: 55 squats – 220 calf raises

Upper Body
1 merkin – 4 shoulder taps; progress up to 10 merkins – 40 shoulder taps.
Total: 62 merkins – 248 shoulder taps

The mumblechatter was off the charts through the 2nd Half. I can’t recall all of it, but the laughter hurt as much as the 220 American Hammers…. and the ant bites.

MARY:
Flutters, Hello Dollys, Box Cutters, Xs & Os… just for Decibel!

ANNOUNCEMENTS: Highway Clean Up, Convergence, Sweetwaters Coffee on 7/30

COT: Stays in CoT.
6 of us made it to Dunkin Donuts for some Coffeeteria. It was a great morning for 1st-F and 2nd-F, thoroughly enjoyed it fellas!

TClap |
0

Black Diamond is uncovered at The Stockade

Leave a comment

Warm-up began with short mosey to church parking lot. Some pax were lucky enough to carry a sandbag. Teams of three were formed, luckily we had just enough to form six teams. Seven rounds of exercises, team members rotated to each exercise. The first exercise (motion) acted as the clock. Once complete, rotate to next exercise.

Round Motion Exercise 1 Exercise 2
1 Run to church Squat with SB SSHs
2 Sandbag carry H/R Merkin LBCs
3 Inch Worm merkins Flutter/press Calf Raise
4 Sandbag toss Shoulder Taps Jump Squats
5 Burpee Broad Jump Diamond Merkin S. Press
6 Lunge walk w/bag Carolina Dry Dock Hello Dollies
7 Bear Crawl Man Maker American H

Most got through round 6, need to adjust cone distance or save the workout for 1hr.
Great job everyone!

TClap |
0

i.e.; e.g.

Leave a comment

WARMUP: yea. It’s important
Mosey
SSH
IW
HW
dynamic yoga rotations
MC
Mosey
Carioca
Butt Kickers
Carioca
Toy Soldier’s Mosey

THE THANG:
Visited a few churches for a warped 4 corners
Most of the time we bear crawled between corners, but not always
Nazarene
Stough Baptist
10 HR merkins
10 in cadence monkey humpers
10 in cadence burpees
(3 sets because it was a “warped” version of four corners)

Down to Print Shop for called pull-ups and squats

Back to COT for TapOut’s “favorite” hip exercises
Lots of grammar and punctuation discussion today; it was swell.

ANNOUNCEMENTS:
HIM camp:
https://criout.regfox.com/f3-him-camp

Stuff the Bus:
https://www.signupgenius.com/go/30e054aa8a723a3ff2-stuff3#/

COT: Isaiah 55:2
Why spend money on what is not bread,
and your labor on what does not satisfy?

TClap |
0

I’m old enough to be Battle Bot’s dad. Are you?

Leave a comment

WARMUP:
SSH x 35
Mountain climbers x 35
Low slow squats

Balls to wall
Leapfrog bear crawl
x2

THE THANG:
The goal of the workout today was to hit shoulders hard, and progressively increase the reps throughout.

Set 1 – at the wall
5-10-15
Wall walks w/ Merkin
Jump squats
Big Boys
I didn’t intend for wall walks to be the main focus of the workout, so we called an audible on wall walks to drop reps to 5.

Set 2 – at the roundabout
Bear crawl around roundabout
10-20-30
plank Jacks
Grave Digger
Peter Parkers

Set 3 – Apartment hill
20-40-60
Lunges
Shoulder Taps
Monkey Hampers
Bomb Jacks
Hill sprint

MARY:
Didn’t finish the last round of Bomb Jacks before returning to COT, so we did 60 Bomb Jacks in lieu of Mary.

ANNOUNCEMENTS:
COT:

TClap |
0

Group Q

Leave a comment

WARMUP:  Group Mary X 2 exercises each

THE THANG: Dora on the move around the Lowe’s Building. 100 dips, 200 merkins on guardrails & 300 claveboss raises.

MARY: 10 min Broga compliments of Change Order

ANNOUNCEMENTS: 7/22 Adopt a HWY, August Convergence, early plug for Dam to Dam 2024!

COT: Ended w the Lords Prayer- Dilbert

TClap |
0

The 90/10 Rule

Leave a comment

WARMUP:
*Coaches Style Perimeter Lap
*10 warm up exercises (9ct) followed by 1    Burpee

THE THANG:

90 yard runs of escalating effort levels followed by 10 yards of bear crawls, crawl bears, crab walks.

9/1 Cone O’Rama exercises with built in lap around bus line. Sneaky 2 miles total over the course of 45 min.

College & Pro Mascot Trivia sprinkled throughout

LEADERSHIP LESSON:

*Life is like 90/10…

Life is 10% of what happens to you & 90% how you respond. Shared how this can be valuable for us and also in teaching our 2.0s.

ANNOUNCEMENTS:
7/22 Adopt a HWY, August Convergence.

COT:prayers for rest and rejuvenation for those feeling burnout, summer time travel & prayers for safety.

TClap |
0

1 Hr Warm-up

Leave a comment

Change Order filled in for the schedule d Q. Initially, he said he would take the warm-up, but kept on going. We hit the pull up bars and went up and down the hills several times. Finished off with some boulder exercises. No bees present.

TClap |
0

Ham-Hock Fishing on a Steamy Morning

Leave a comment

5:15am – Welcome, no FNG’s, disclaimer was made. It was warm & VERY humid. I think I was sweating before finishing the disclaimer.

WARMUP:
– 20x SSH
– 10x Windmills
– 10x Moroccan Night Clubs
– 10x Imp Walkers
– 1x Single Token Burpee
– Mosey down to better pavement

THE THANG:
1. Four Corners: 4 Circuits with Reps of 20/15/10/5
– Merkins > Jump Squats
– Dips > Calf Raises
– Mtn Climbers > Sumo Squats
– Carolina Dry-Docks > Lunges

2. Ft. Mill Death Crawl
– Indian Run Style w/Bear Crawling as mode of transport
– Rear PAX = 3 Burpees, then run to front
– Continued from lower lot (Ft Mill Church of God) to stop sign (Academy & Withers Intersection)
– Measured at around 120yds
3. Jail Break Run
– Back to Flag for ~8 minutes of Mary

MARY: Various – Rotating PAX Choice
– Flutters
– Boat>Canoe>Swim
– American Hammers
– Box Cutters
– Gas Pumpers
– Something similar to V-Ups (can’t remember)
– LBC’s

ANNOUNCEMENTS: Read your newsletter.

COT: Prayers for summer travels, marriages, and for everything that remained unsaid

Mumble Chatter was strong throughout the workout. Lots of talk about things that sting (specifically ocean wildlife/at the beach), how some Dads may alter their beach/pool attire based on that of their daughters (I’ll leave it at that), and Hamhock Fish… lots & lots about Hamhock Fish! Should’ve shown to know… but to share some insight:

1. If your Daughter insists on questionably appropriate body coverage, one indirect method to encourage said Daughter to reconsider could be to “out-do” her original choice.
a. i.e.: if the shorts are too short – Dad grabs a pair of old jeans, makes some quick alterations with a pair of scissors and VOILA! Dad is now showing off more bottom-cheek than Daughter… and most likely hairy bottom cheek.

2. Hamhock Fish – this was a new one to most of us, with credit to Change Order for enlightening us. There seems to be a trend in Women’s swimwear making a comeback – the Thong. While there are places where this is better presented than others (British Virgin Islands = GOOD, local community pool = varies wildly depending on those in attendance), there’s a valid argument that the view of a thong-clad derriere resembles that of two inverted ham hocks arranges side-by-side.
a. Conclusion: Hamhock Fishing could be a great activity or, perhaps, not so much. I suppose I’ll conclude by saying, “to those who fish, may your lines always be tight!”
b. OK, maybe a few more:
i. “The charm of fishing is that it is the pursuit of what is elusive but attainable, a perpetual series of occasions of hope.”
ii. “Be patient and calm, for no one can catch a fish in anger.”
iii. “He who wants to catch fish must not mind getting wet.”

Thanks, Dojo, for the opportunity to lead this fine AO this morning!

#NaA

TClap |
0