Tag: Mark Nestel

A REAL BEAR ? of a workout

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A FIELD TRIP TO THE TEGA CAY ZOO:
We saw a real black bear, 7 dear, a dead possum and an inch warm

WARMUP: mosey the warm up exercises
THE THANG: hill Dora, then back to runde park for a four corners of pain.
A variety of weights were in each corner.
Corners were chest press,
Lat pull over, curls, triceps
25reps of each
Mode of transportation for each round were :bear: BEAR crawl, lunge walk, high knees
MARY: one round of flutters.

UBER IS STARTING A NEW-BUSINESS OF SIR NAME ANCESTRY RESEARCH

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What a turnout

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Word for the day was “consistency”. Anyone can do it in bursts or for a short while but a consistent performance will take you further. When you are tired or disinterested, that consistency will help you to focus.
WARMUP: Seal Jacks, IW, Windmill, Mountain Climbers, MNC and, of course, SSHs
THE THANG: mosey to back of Lowe’s. Partner up for Dora: 100 Merks, 200 Gas Pumpers (just for Twister) & 300 Sumo Squats.
10 partner hand slap Merkins, 10 partner Derkins (real crowd pleaser) and 5 Partner Giddy-ups per side.
Mosey to Persis wall, pax jumps out to do 5 bombjacks then 3 flying Squirrels. Ended with Jack Webb and the Q was gassed.
MARY: 2 rounds
ANNOUNCEMENTS: Summer of CSAUPs, FM Care Center lawn care
COT: Prayers for Destiny’s Father in law and a friend of Assassin’s wife with a brain tumor.
What a glorious humid day to be amongst the Pax. Honored and humbled by the great turnout.

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The Most Difficult Mile – maybe

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12 men showed up at The Ranch. I made sure I emphasized “modify if necessary” when stating the disclaimer. We began with a mosey warm-up with stops at each light pole for exercises. We made our way to the front of Springfield Elementary for the workout instructions. Simple workout, 4 laps around the car loop.
1st lap – burpees broad jumps
2nd lap- lunges
3rd lap- bear crawl
4th lap- run

most finished the first two laps. We modified the bear crawl due to time.
Great job by all!

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The Smokin Lucky 7

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WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC, and Strawberry Pickers
THE THANG:
Phase 1- Cheese Shredder (2 Rounds)
Phase 2- Wall Sit Regular = 10 Count Each by All; Wall Sit Hands Forward = 10 Count Each by All; Wall Sit Hands Above Head = 10 Count Each by All; Balls to the Wall = 10 Count Each by All
Phase 3- Dora: Timer- Run to Flag and Back
100 Burpees
200 Squats
300 Mountain Climbers
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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The Murph 2024

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1 mile run
100 pull-ups
200 Merkins
300 squats
1 mile run

It’s more than a workout

We get to because they did.

God bless you all. Keep pushing and never forget.

:facepunch: :facepunch: :facepunch:

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Ice Cream Cones

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WARMUP/THANGmosey around perimeter of Harris Teeter to show PAX pain stations. Got some warmups in along way. Pain stations as follows. 15of SSH, Derkins, Merkins, Big Boys, Squats, Hammers, Lunges. 3 loops approximately.

Mosey to Old Farm Hill for 11’s. Burpees and Big Boys

MARY: Nope
ANNOUNCEMENTS: CSAUPS
COT: everyone shared what there thankful for

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To the Fort and Back

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WARMUP: none
THE THANG: 3,4,and 5 mile option. 2 miles to Hobos and back, 3 miles to Poppy Seed and back, 5 miles with a loop around Academy.
Trail runners and ruckers participated too
MARY: none
ANNOUNCEMENTS: newsletter
COT:

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Pendulums and clocks at Golden Corral

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WARMUP: Mozy to the corner of the HT parking lot then mountain climbers, merkins, CDD, Moroccan nightclubs, American hammers.
THE THANG: Mozy to the side of HT for wall sits. First person bearcrawls to the other side and does two burpees. Bearcrawls back. Each Pax goes once while others wall sit. Next round, everyone moves to plank position facing the wall. First person does 5 wall-tar-jai five then crawlbears to the other side for five merkins. Bearcrawls back. Rinse and repeat until all pax go once.
Mozy around back of HT and stop in front of the dumpster for three burpees. (Dumpster season not in full bloom yet, but it’s coming soon). Continue mozy through the neighborhood to the water fountain for pendulum 7s. Pax starts at top of the hill for big boy sit-ups and runs down (and back up) the hill to the fire department for Carolina dry docks. (6/1, 5/2, 4/3 etc.)
Once 7s completed, we 10-count walked to the fountain for clock merkins. Everyone starts at their own 6 o’clock and does 6 merkins. From plank position, side shuffle to 7 o’clock for 7 merkins. Rinse and repeat until we got to 12 o’clock. Due to limited time, we skipped 1 o’clock through 5 o’clock.
Mozy to COT.
MARY: not present. (Open to all men only)
ANNOUNCEMENTS: Upcoming CSAUPs, blood drive, newsletter
COT: prayers for family health, end of school year

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Jason Richards “Falcon”

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13 PAX + Falcon = 14. The same number of PAX that showed up in the gloom on 4/29/2024 when Falcon collapsed after his first workout. We are here to honor this man

WARMUP:
9 motivators – a crowd favorite
Low slow squats with coupon
Low slow merkins

THE THANG:
“Falcon Heavy”
14 SSH in cadence buy-in
———————————-
4 rounds of 26 each with coupons. Only progress to the next movement once everyone except Cohiba is done
Flutters with press (the hard way)
American Hammers (the hard way)
Lunges (the easy way)
Curls
Overhead press
No rest Thrusters – if the coupon drops below your chest, 5 manmaker penalty for everyone. This was abused
Shuffle a lap with the coupon
———————————-
14 SSH in cadence (called correctly)

We made 3 full rounds. Some would say we could have finished if we didn’t mess around with motivators during warmup. Scientists are now referring to these claims as “wrong”.

MARY:
ANNOUNCEMENTS: loads of stuff this summer
COT: Lifting up Falcon’s family

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