Tag: Mark Nestel

School Circuit

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Warmup: SSH, Windmills, Imp Walkers, Los Slow Squats, Peter Parkers, plank stretches
–Run
Thang 1: Wall sit, pax individually run out and did 6 merkins, then did muscle ups, then did wall tar jais
–Run
Thang 2: at four square boxes: Bobby Hurley relays. Run to box, do five bobbys, then run back to baseline, go until all five boxes are bobbied.
–Run
Thang 3: bear crawl. Was about 90 yards. Plank for the six.
–Run
Thang 4: at the playground: leg lift DORA. Count is 100, partner runs to concrete path and back. Followed with 10 pullups.
–Run
Thang 5: Burpee loop of doom: pax do six burpees, run the loop, repeat, repeat.
–Run
Thang 6: Bench mench: step ups, dips, derkins
–Run to shovel flag
Mary.
Fini

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30 / 30

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WARMUP: SSH, Moroccan Night Clubs, Imperial Walker, Honeymooner, Downward Dog, Pigeon
THE THANG:  
Track
Run Lap – 30 Merkins / 30 Squats
Run Lap – 30 Plank Jacks / 30 LBC’s
Run Lap – 30 Merkins / 30 BB Sit-ups
Bear crawl to 50 YL / Lunge walk back
Run bleachers / Up & Down stairs back
MARY: Yes
ANNOUNCEMENTS: RYN
COT: Always

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30 / 30

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WARMUP: SSH, Moroccan Night Clubs, Imperial Walker, Honeymooner, Downward Dog, Pigeon
THE THANG:
Track
Run Lap – 30 Merkins / 30 Squats
Run Lap – 30 Plank Jacks / 30 LBC’s
Run Lap – 30 Merkins / 30 BB Sit-ups
Bear crawl to 50 YL / Lunge walk back
Run bleachers / Up & Down stairs back
MARY: Yes
ANNOUNCEMENTS: RYN
COT: Always

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Run up the Hill “Again”!

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WARMUP: none
THE THANG: run over toward school into cul de sac where Decibel had his office. Run down to the bottom of road where street lights are before school. Run back up the hill to cul de sac. Exercises at top and bottom. Repeat 5 times. Not complicated…. it just sucked!
MARY:
ANNOUNCEMENTS: Dam to Dam bar
COT:

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Warm morning

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Jog lap around lot with some high knees and butt kickers, then some windmills.
Every minute on the minute for 10 minutes:
5 burpees, 10 plank Jack’s, & 10 LBCs.
Jog another lap then line up for some 11s between parking islands. 11s with bombjacks and merkins.
Jog over to bus loop and partner up. P1 does exercise while P2 waits, then flapjack.
First round was 20 partner burpees, run a lap.
20 partner jump squats, run a lap.
20 partner burpees, run a lap.
20 partner bombjacks, run a lap.
Migrate over to main lot. Bear crawl from parking spot number to island, 5 merkins, crawl bear back to number, 5 big boys. 5 rounds.
Just enough time for some mary: flutters and box cutters. Times up. COT.

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DORAs at The Hive

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DORA 1: partner run
– Man makers 50
– Goblet Squats 100
– Swings 150

DORA 2: farmers carry
– Burpees 50
– Squats 100
– Overhead clap 150

DORA 3: Bear crawl
– Bent row right 50
– Bent row left 50
– Curls 50

DORA 4: Farmers Carry
– Merkins 50
– Mountain climbers 75
– SSH 100

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Pirateless

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No Pirate…. No problem for todays Q as the rest of us figured it out in the fly.

I did a 10 minute warmup just make sure we didn’t have any stragglers then Change order took over the next piece.

We partnered up and one partner would run while the other partner did a AMRAP until they returned of the following exercises:

Merkins
Squats
LBC’s
Mountain climbers.

After 2 rounds we all got a turn calling exercises.

Then with 5-7 minutes left Change order led us in Broga.

Mumblechatter was great workout was good and couldn’t have asked for a better start to the day!

:punch: :punch: :punch:

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When in doubt, Plot-A-Route

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Disclaimer Avoided all semi pros out in the gooom
WARMUP: 15 Him Counted
THE THANG: Cross LP parking lot towards Munn Rd and hang left. All lefts from there at the following intersections: Harris St. , Jackson St, Hwy 160, and Founders Coop
MARY: she was missed
ANNOUNCEMENTS: The Q was not present, he arrived late
COT: Always stays in CoT! Remember Pax, that Attitude and Proximity are ideal to remaining consistent and continuous acceleration.

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Cubbie Testimonial

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1/9/24 – the Ranch Bootcamp
PAX
Soup to Nuts
HalfShell
Rainmaker
JWOW
Birdcage
Sugarbug
Kielbasa
Grout
Kermit
Harry Carey
Masterpiece
Mark Nestel Change Order
Cubbie

Warmup
SSH
Cherry Picker
Windmill
Peter Parker
Parker Peter
Planks and Yoga

The Thang:
Playground – 15 reps x 2
Pull-ups
Dips
V-ups

Progressive ladder, 15 reps run 1 lap
1. Merkins
2. Bobby Shirley’s
3. LBC
4. Burpees
5. Lunges
6. I had more planned but we ran short on time

Mary
– Rosalina’s
– Box Cutters
– Leg lifts

During that time I shared my testimonial. You are not the worst thing that has happened in your life.
God is great.

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