Tag: Mark Nestel

Cuddle Party?

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WARMUP:
Mosey
SSH
Cherry picker
HB Walker
Imperial Walker
THE THANG:
1. Partner up – run laps in opposite direction of partner, every time you meet , 10 merkins, 10 diamonds, 10 big boys. Complete 3 full laps.
2. Indian run back towards COT
3. Star ladder? Burpees in the center, then squats, lunges, flutters, and hello dollys at their corner. Start with 1 burpee in the center with 5 reps at the corners, returning to the center each time. Then move up to 2 and 10, 3 and 15 etc.
MARY: she was there
ANNOUNCEMENTS: Christmas party or something
COT:

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The Return

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WARMUP:
Parking Lot Mosey: 20 SSH IC, 10 Windmill IC
Mosey to American Flag Pole: 10 IW IC, 10 HW IC
THE THANG:
Run lap around drop-off loop, returning to flag pole – 25 Merkins
Run lap around drop-off loop, returning to flag pole – 25 LBC
Run lap around drop-off loop, returning to flag pole – 25 Squats
Run lap around drop-off loop, returning to flag pole – 25 Dips
Run lap around drop-off loop, returning to flag pole – 25 Derkins
Rinse & Repeat
MARY: Yes – American Hammer, Hello Dolly
ANNOUNCEMENTS: Too many to list, RYN
COT: Always

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The Return

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WARMUP:
Parking Lot Mosey: 20 SSH IC, 10 Windmill IC
Mosey to American Flag Pole: 10 IW IC, 10 HW IC
THE THANG:
Run lap around drop-off loop, returning to flag pole – 25 Merkins
Run lap around drop-off loop, returning to flag pole – 25 LBC
Run lap around drop-off loop, returning to flag pole – 25 Squats
Run lap around drop-off loop, returning to flag pole – 25 Dips
Run lap around drop-off loop, returning to flag pole – 25 Derkins
Rinse & Repeat
MARY: Yes – American Hammer, Hello Dolly
ANNOUNCEMENTS: Too many to list, RYN
COT: Always

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Failure is fine

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WARMUP: Gathered with our sandbags and left those for a quick mosey after a quick disclaimer. Came back for SSH, windmills, low slow squats, merkins, cherry pickers.
THE THANG: Came back to our sandbags and took our carabiners and clipped the ends to each other. Put them on our shoulders and then walked VERY close to each other. Alternating shoulders as needed but honestly, this lasted about 200 yards before the Q realized this wasn’t shaping up as it was in his head. Along the way we did curls and then curls and overhead presses.

We then unclipped and did 10 manmakers. We then took our bags to the tiered area and partnered up at the bottom. 1 partner with a 40 and 1 with a 60.

Partner 1 took both sandbags to the top and partner 2 stayed at the bottom doing pushups. Once partner 1 got back, there was a flip flop. Rinsed and repeated this.

Did this again with dips (just 1 round) and finished with flutters but for flutters it was a farmer carry.

Headed back towards COT but stopped at the curb for another idea…that didn’t pan out. With 2 sandbags removed, each pax laid down with a sandbag held in a press and then passed it down the line (last 2 guys had no bag yet) and then the first 1 guy that passed the bag ran to the other end in an Indian run style plan. Again, idea was ok but execution wasn’t great.

Moral of the story today – have a plan, execute plan, adjust plan, move forward.
MARY: we spared a few min
ANNOUNCEMENTS: complete
COT: complete

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Smorgasbord of fun

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WARMUP: Mosey around school. IWx15, HWx15, Windmill x12, Plank (6”, honeymooner, down dog and pigeon)
THE THANG: Partner up: 6 exercises with partner 2 Farmers Carry 100 yards and overhead carry 100 yards. Other partner does (Curls, Upright Rows, Flutter with Press, Bent over rows, Big Boys with ruck and Squats).
Ruck to pick up sandbags.
Alternating with partner: 10 Merkins and bear crawl to catch partner throwing the bag. 100 yards. Rinse and repeat.
To the moist field:
Partner 1- Ashley Cummings while partner 2 farmer carries both rucks. Switch.
Partner 1- Lunges with sand bag. Partner 2 straight arm carry out front. Switch.

Everyone for bear crawl with ruck sack pull through back and forth.

Ruck to Mary.
MARY: LBC (thoroughly soaked now)
ANNOUNCEMENTS: thanksgiving convergence
COT: 4 HIMs reported

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40 days left til 2025

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7 @ stockade, cold morning.
Jog around the parking lot, picked up a couple late comers.
Warm ups – SSHs, Imperial Walkers, Windmills, plank.
Next, we moseyed to the entrance of the Apartments. Six count Merkins – three down, three up. Continued on our journey to the back of the apt complex, bear crawl to the top of the hill in honor of <@UMVTXH0BX>.
Continued on our trek to the fire station hill. Lunge walk down to the bottom, run up to the fire station.
Mosey to Sonic for Dora
Carolina Dry Docks, Dips, Flutters.
Back to COT for Mary
Short lesson today – less than 40 days to New Year, get started now on goals so you can hit the ground running on Jan 1st.

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Final Countdown

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Temps dropped a bit so the plan was to keep us moving to stay warm.
WARMUP: Started with SSHinCadenceX50, then moseyed to the loop at the front of the school. While moseying we got in some high knees, butt kickers, & karaoke. We stopped at the wall in the loop.

THE THANG: Following format was used throughout the workout. 2 exercises are called, 1st exercise starts with 10 reps, then perform 9 reps of the 2nd exercise, then perform 8 reps of the 1st exercise, etc… until you reach the count of 1.

At the wall the 1st exercise was Muscle Ups, 2nd exercise was 4 count Diamond Merkins

Moseyed to the benches at the front of the school. 1st exercise was Bulgarian Split Squats ( 10 each leg, 8 each leg, etc… ), 2nd exercise was Jump Squats

Moseyed to the wall at the back of the school. 1st exercise was BallToTheWall Shoulder Taps, 2nd exercise was CDDs.

Moseyed to the playground. 1st exercise was Pull Ups, 2nd exercise was 4 count Wide Arm Merkins.

Moseyed to the loop behind the school. We were moving this morning so YHC had to improvise a ‘filler’ to kill some time. PAX made 3 trips around the loop, at the start and 1/2 way point we performed burpees Lap 1 – 2 burpees at each spot, Lap 2 – 4 burpees at each spot, Lap 3 – 6 burpees at each spot.

Moseyed to the benches located on the side of the school. Back to the previous format. 1st exercise was Butt Touch Pistol Squats, 2nd exercise was Butt Touch Squats.

MARY: Moseyed to COT. PicklePointersinCadencex15, Superman poses, various positions, all held for a 10 count. Did this until we ran out of time.

ANNOUNCEMENTS: Thanksgiving Convergence, Trash Pick Up, Bethel Men’s Shelter Serve, Christmas Party

COT: STK

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Post-Marathon Ruck Work

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WARMUP: dynamic plank and upward<>downward dog… we even flipped our dogs and thrusted our hips towards the sky
THE THANG: [rucks on shins dying cockroach, flutter with a press, rucks on shins LBCs, ruck curls, bent-over rows, walk to fence rucks overhead] x3
[parking bumper merkins x3 at each bumper ~8] x2
Ruck around school
[Sit up get up with ruck x3, flutters with ruck] x3
MARY: yes
ANNOUNCEMENTS: thanksgiving is coming
COT: praise for our health; prayers for others’ health

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Tour De Rock

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WARMUP: SSH, 5 Burpees OYO, Squats, 4 Burpees OYO, Windmills, MNC, Mtn. Climbers, minimal Broga
THE THANG: Yog around to baseball diamond. Lunge walk to 1st for 10 CDDs, Bear crawl to 2nd, 10 Squats, Lunge to 3rd, 10 Donkey Kicks, Bear crawl home for 10 Burpees. Rinse/repeat. Head to playground, 2 rounds of Dips, Step ups, Derkins. Run in between.
Turn over to Uber for Indian Run, pull ups. Parter up for Cindy curls then run to Pull up bars and do exercises there.
The fog and Super Moon made for a memorable gloom.
MARY: none
ANNOUNCEMENTS: Xmas Party
COT: prayers for community, praise for Dojo’s new job.
SS Out

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Leg Day

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Quick warmup on this rainy morn we did a shout out to <@U6RQY6005> with some windmills and another shoutout to <@U028PKR68GJ> for some Polish Mating Dancing :man_dancing: and we were off. Headed to the car loop for some Dora.

Partner 1: Run the car loop
Partner 2:
100 Mike Tyson’s
200 Lunges
300 Squats
400 Flutters

Back to COT for prayers and praises.

JWow

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