Tag: Mark Nestel

Clyde Glides

Leave a comment

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS: Convergence(s), Bot send-off, Clydesdales is moving! New locatio: FMHS by football stadium
COT: Prayers & praise circle, group prayer over Basso’s Mission Trip to Guatemala :pray:

TClap |
0

KB Mile

Leave a comment

WARMUP: plank position… upward<>downward dog, merkins, updog<>downdog, plank jacks, upward<>downward, dog peter parkers, upward<>downward dog
THE THANG: weights 10-35lbs used (pax choice)… run the Kettlebell mile (around all the stop signs of the Earthfare lot and behind Earthfare 3x) holding the weight on one side and switching hands as many times as desired… once finished leave bell on Earthfare sidewalk…

Run to SouthState Bank 6 burpees
Run back to your KB and 6 snatches each side
Run to Firebirds and 12 dips on bench
Run back to your KB and 6 snatches each side
Run to FifthThird Bank and 6 burpees
Run back to your KB and 6 snatches each side
Run behind Arby’s and 12 hand release merkins
Run back to your KB and 6 snatches each side

Rinse and Repeat (not the KB mile) except 3 snatches each side this time… then pick up the 6…

SURPRISE!!! We did 1/4 mile with our KBs to finish the workout. That was a crowd pleaser.

TClap |
0

D2D prep

Leave a comment

WARMUP: mosey to Ace Hardware. 51 SSH, IW’s, HW’s, shuffles and karaoke.
THE THANG: mosey to DD’s 15 six count burpees, 15 big boys, 15 LSS, mosey to apartment office 15 six count burpees, 15 big boys, 15 LSS mosey to church picnic area. 15 dips, 15 big boys, 15 LSS. Mosey to Teeter parking lot Dora / 100 merkens, 100 LBCs, 100 squats.
MARY: nope
ANNOUNCEMENTS: convergence
COT: what happens stays

TClap |
0

hills burpees and Broga

Leave a comment

WARMUP: mosey to fire station. Moroccan, the windmill, low sli squats, merkin, downward dog, honeymooners, side straddle hop
THE THANG: run to hill merkins and squats x10 then run hill while parter does curls rotate then goblins squats, overhead press. Run back to COT. Pit of misery. 1 x burpee 4 x side straddle hop run and lap. Double it rinse and repeat until at 10 burpees and 40 side straddle hop. Predator run on hill. The finished with 10 mins of broga.
MARY: no time
ANNOUNCEMENTS: Jaeger.. read your news letter
COT: prayers for those running D2D

TClap |
0

15 minutes of a good time

Leave a comment

WARMUP:
Walk done waiting for a delinquent Q

THE THANG:
Band Parking Lot ladders
Merkins
LBCs
CDDs
MOT: Lunge and Bear Crawl

8s
Squat
SSH
Run to 50 yard line in between

MARY:
None was done

ANNOUNCEMENTS:
Jaeger

COT:
Health
Kids
Being more open and authentic to others

TClap |
0

Words that Hurt but why??‍♂️

Leave a comment

YHC brought up local story of Cam Newton calling teammates losers because were a losing team when he got drafted.
Is he wrong? What really drives people getting upset with those comments.
Come back to COT to see
WARMUP:
Mosey
THE THANG:
Along mosey we did
5 burpees
10 CDDs
15 sumo squats

Stopped for some 7’s on long steep hill
1 merkin 6 sumo squats

Continue mosey with 5,10,15
At tennis courts

10 merkins
10 big boys
10 lunges
10 plank jacks
Bear crawl to each corner of tennis court
2 rounds

Continue mosey back to basketball court at COT

Another round of tennis court routine

Done
MARY:
ANNOUNCEMENTS:
Yeager——sign up
COT:
Being called a Loser is not nice and rude but when in a race or working we have goals and we either attain them or not
Are we all losers??
I think not but we get wrapped up in the identity of loser versus knowing we are Children of God loved valued and chosen
He proved this to us over and over again but we focus on earthly things not Godly things.
Change the focus
Who cares what the horizontal says and know the ONE who calls you by your name

TClap |
0

CHARGE

Leave a comment

WARMUP: run to back of GHMS
THE THANG: perform 10 reps of exercise listed on cone then run forward two cones and perform 10 reps of exercise listed on cone. Run back to the skipped cone and perform 10 reps of exercise listed on skipped cone. First one to complete 10 reps of exercise listed on skipped cone yells CHARGE and everyone moves forward two cones.
MARY: lots of imperial walkers and plank Jack’s and burpees
ANNOUNCEMENTS:
COT:

TClap |
0

10lbs of crap in a 5lb bag

Leave a comment

Route with a couple loops in stockbridge commons neighborhood

Escalator style workout with stops every .2 miles

Stop 1: 5 Burpees
Stop 2: + 10 Big Boy Sit-Ups
Stop 3: + 15 Squats
Stop 4: + 20 Carolina Dry Docks
Stop 5: + 25 Flutter Kicks (4-count)
Stop 6: + 30 Lunges (15 each leg)
Stop 7: + 35 Plank Shoulder Taps (single count)
Stop 8: + 40 American Hammers (4-count)
Stop 9: + 45 Overhead Claps
Stop 10: + 50 SSH (4-count)

Got close to 2.4 miles with warmup but ran out of time and never got to stops 9 or 10.

Just like we didnt get to everything in this workout – when you cram too much stuff into your life you will not have time for everything – get your priorities straight and focus on the important stuff (apparently that was burpees and big boys today)

TClap |
0