Tag: Mark Nestel

Locking Shields, a how to…

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Great Invergence today at WEP to close out an entire month of acceleration.

Now that we have finished a month of accelerating HIMs all over the Fort, how do we maintain that acceleration?

Answer? ACCOUNTABILITY!

Best way to execute accountability? Locking shields with fellow PAX.

Best way to consistently lock shields? Join a Shield Lock.

Today we heard from some 🛡🔒 PAX sharing experiences, advice and offering up themselves to their fellow PAX to learn the power of 🛡🔒.

To know more, ask a PAX that was present.

Need guidance or advice moving forward?  Reach out to @Pusher and he will point you in the direction of success and accountability.

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Miles, Merkins, and Bear Crawls

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Warmup: 55 SSH (IC) (While we had a visit from the boys in blue)

The Thang:

Merkin Mile part 1. Runde to Marina parking lot.

Run .25 miles – 25 Merkins

Run .25 miles-25 HR Merkins

Run .25 miles – 25 Merkins

Run .25 miles – 25 HR Merkins.

We ended up by the Marina Parking Lot for stage 2 of the workout.

10 Minute EMOM

5 Diamond Merkins

10 LBC’s

15 2-ct Flutters

5 Diamond Merkins

I scaled this portion up as we went a long and we ended on

7 Diamond Merkins

15 LBC’s

15 2-ct Flutters

7 Diamond Merkins

To cool down from the EMOM we did 20 SSH (IC) and 10 Michael Phelps.

Merkin Mile Part 2. Marina to Runde Parking lot.

25 Merkins

Run.25 Miles (we bearcrawled a portion of this up “the hill” to keep everyone together)

Run .25 Miles – 25 HR Merkins

Run .25 Miles – 25 Regular Merkins

Run.25 Miles – 25 HR Merkins

All Told we finished 2 miles with 100 regular Merkins, 100 HR Merkins and 100(and change) of Diamond Merkins.

After some LBC’s IC and just about 20 minutes to go in the WO. I asked the PAX to choose between option 1 and option 2.

Of course Option 3 was selected. As a result I called (partially inspired by JWOW’s Q the previous day) to do a Bearcrawl Webb. For this one, and since it’s BAPOPS, I called a burpee bear Crawl Webb.

1Burpee-4 Bear Crawl Steps. We did it all in the Runde parking lot and got all the way up to 10-40.

With just a handful of minutes left we got down to the Basketball court where I planned a “tempo” cool down.

12 Low Slow Squats IC

12 Tempo Merkins IC

12 Big Boy Sit-ups IC

12 American Hammers IC

Then went to

10 Low Slow Squats

And….before I could call the Merkins Uber distracted us all with a Huge Osprey flying overhead. It was effective in that it got the PAX out of the Tempo Merkins..it was in-effective in that since we only had 60 seconds left it gave me the opportunity to call 10 Burpees OYO.

This was a great morning and great time to spend with the men. Thanks to all who posted and Skipper for the Opportunity!

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