Tag: Mark Nestel

Hump Day Burpee fest

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WARMUP: mosey to far side of soccer fields and 10 double count windmills approved by Trucker, 5 burpees, 10 low slow squats with a hold to Moroccan night clubs while in the peoples chair. Recover, 4 burpees, 10 imperial walkers I/C, 3 burpees, 10 hillbilly walkers I/C, 2 burpees, 10 merkins I/C, 1 burpee

THE THANG: partner Dora 100-200-300: 100 burpees, 200 squats, 300 S/C flutters

Mosey to side parking lot for four corners of 5, 10,15,20 with nurring and side shuffles between corners. 3 rounds

5- h/r merkins, kraken burpees, burpees
10 – jump squats, lunges, merkins
15 – merkins, Carolina dry docks, squats
20 – big boy sit ups, shoulder taps, calf raises

One lap around the soccer fields with 2 burpees at each light pole. Just enough time to get to COT.

ANNOUNCEMENTS: you had to be there, but read your newsletter.
COT: you had to be there. It was held.

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Disco Dan Does Da Thang

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WARMUP: COP warmup to get Cake Boss loose for his walk before the rest of dashed for the Main Event
THE THANG: Run down to SIM parking lot for a series of carioca, high knees, butt kickers, Nur and sprints with burpees intermingled throughout.

Pax each grabbed two bricks for a series of brick work including Seal Jacks, Moroccan nightclubs, overhead claps, burpees and other fun.

Run back to Walgreens for series along the wall round 1 solo and round 2 with partner

Balls to the wall
Bear crawl across lot
Crawl bear back
10 burpees
People’s chair

Mosey to side of Indian restaurant for 11s on the picnic tables (derkins & dips)

Mary– pass the baton among the pax

Mosey home

COT: Great to lead the pax in place of Cake Boss whose on IR (but still posting in the Gloom for some light work and 2nd F — way to go brother)!

My first workout with Hayden Fry who smartly waited to make his first post at The Fort instead of Chicago before he moved south. Great to have you on board!

Vuvu can’t decide whether to run or bootcamp so he got a little of both, walking with CB, then running all over the Gloom to find us, then joining for the final 15. Nice work!

Prayers for Slapshot and his M and family as they navigate unfortunate health news for is MiL. TAPs, brother.

Thanks to the pax for pushing throughout and especially for posting. I can’t do this thing we call life alone, and it’s invaluable to know you’re always there.

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One day only!!!

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WARMUP: SSH, windmills, IW, Cherry pickers, mountain climbers, merkins
THE THANG: Dirty McDeuce
Round 1 – 12 Merkins, 12 Squats, 12 Big Boy Sit-ups
Round 2 – 12 Wide Merkins, 12 sumo squats, 12 X and O’s.
Round 3 – 12 Diamond merkins, 12 monkey humpers, 12 WWII sit-ups.
Round 4 – 12 Dry Docks, 12 calf raises, 12 Flutter kicks.

Little mosey around the HT then some Dora
100 Merkins
200 Squats
300 Flutters (aka the Walker Special)

Dips and merkins with burpees.
Burpees circle – basically jogging in place and doing up downs all the way around the circle.
MARY: LBC’s, Freddy Mercuries, hello dolly,
ANNOUNCEMENTS: Bourbon tasting coming up in November to raise money for Pushers off shore account
COT: prayers for schools, those doing the Bourbon Chase this weekend, and Walker getting some blood work done today.

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Sweet home AL

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WARMUP: pledge
THE THANG: Alabama route 2mi. BASS exercises Bombjacks, American hammers, Squats, SSHs. 10 ea. 2 stops. 2 laps or 2nd lap circle up main and back to COT x2 for 3mi total.
MARY: PAX choice
ANNOUNCEMENTS: trash pickup this Sat. Shooting in Nov.
COT: praises prayers.

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Bring Home the Bacon

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COP
SSH – Low Slow Squats – Merkins – Southern Gentleman – Northern Aggressor

11’s on Backside Hill (Grant Farms Dr)
CDD’s/Lunges

1.5 Miles and 240ft of Elevation Gain later… Mosey to wall behind express oil change

DORA
50-100-150
Derkins – Dips – Step Ups

Jail Break to COT

At the outset of the workout, YHC offered actual bacon to the pax. The challenge was whoever is #king gets to bring home a bag of home cured/smoked bacon. Who would have thought that a vegetarian would bring home the bacon? Gears said his kids will enjoy it.

Announcements
Cash Memorial WOD tomorrow at Ring of Fire
Charity Shoot 11/11 with Change Order for the FM Care Center
Blood Drive coming to a text message near you – hit 3D up for more details

COT
FMHS threats being made against the principal, prayers for all involved and that the person making the threats does not follow through.
Prayers for Gears’ mother.
Prayers for Slow Jams’ wife.
Prayers for we leaders.

Thanks for the repeat Q, Slow Jams. Glad I was able to show up to this one!

Punch List out.

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The Final Countdown

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The day finally arrived for our CSAUP, The FInal Countdown. The rainy weather was not ideal, but it helped keep the temperature and humidity down for ideal running conditions. 67 men participated in the event. Most groups participated in the relay. Ruckers and trail runners fought the elements and got their work done to.
Relay details:   The first Pax will run 3 miles and return to the starting point.  The 1st and 2nd Pax will run 3 miles and return to the starting point. The 1st, 2nd, and 3rd runner will run the final 3 miles.  Each route will be unique.  If you get lost, just run 3 miles and return back to the park.

Total miles:  3+3+3 = 10 F3 math   (Runner 1 – 9 miles, Runner 2 – 6 miles, Runner 3 – 3 miles)

Inspiring stuff this morning. River Rat’s 2.0s ran the course like it was a lap around the track. Lots of guys ran distances they have never run before.
We’ve got a good pool of runners for the upcoming Dam to Dam Relay.

Great job by everyone this morning!

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Shield Beatdown

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WARMUP: Our warmup was SSH, Slow Windmills, Imperial Walkers and Hillbilly Walkers followed by a short mosey.
THE THANG: There was a choice of exercises for each number. You could do one or a combo of both to reach the number.
125 SSH and Merkins
Run to Teeters and back

100 SQUATS and Mountain climbers
Run to Teeters and back

75 Bombjacks and Big Boy Situps
Run to Teeters and back

50 FLUTTERS and CDD
Run to Teeters and back

25 Shoulder Taps and LBC’s
Run to Teeters and back

Rinse and Repeat
MARY:
ANNOUNCEMENTS: 10 year Anniversary CSAUP
COT: Pray and Praises

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Convergence For Our Brother Shower Curtain

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WARMUP:
Four Lines: Toy Soldiers, Butt Kickers, High Knees, mosey with Q to first of four rotations
THE THANG:

Slapshot’s Pain Station:

Each Pax performs

50 Merkins
100 LBCS
50 HR Merkins
100 4-CT Flutters

Every minute a timer would go off and we’d run from one side of the “track” to the other. We would then do two burpees and resume the exercises.
Group 4 only had 3-4 minutes left so we did 10 Burpees OYO then Captain Thor until 5:55.

Badland’s Pain Station:

10 rounds Tabata – 45sec work 15sec rest –
SSHs, Freddy Mercuries, high knees taps, American Hammers, mtn climbers, laying Leg Raises, In and Out Plank Jacks, J-Los, star crunches, high knee goofballs

Punchlist’s Pain Station:

Light Pole Speed Drills –

5/10/15 Merkins
5/10/15 CDD’s
5/10/15 Bonnie Blairs

Bear-pees to finish

Shady’s Pain Station:

Sheet 1: 10 diamond Merkins, 20 Merkins, 30 Mountain Climbers, 40 Seal Jacks, 50 American Hammers, 50 Shoulder Presses, 40 Crab Cakes, 30 Flutters, 20 Big Boy Situps, 10 Flying Squirrels

Sheet 2: 10 Burpees, 20 Knee to Chest jumps, 30 Carolina Dry Docks, 40 Plank Jacks, 50 LBCs, 50 Squats, 40 Dips, 30 Calf Raises, 20 Wide Arm Merkins, 10 Dive Bombers

Each sheet ~50 yards apart. Do the top exercise on sheet 1, run to sheet 2 for first exercise, then run back to sheet 1 and do 2nd exercise…and so on. Furthest we got was 50 shoulder presses and 50 squats. And we had awesome music courtesy of Detroit.

Great job Qs

COT:

Today we came to support our brother, Shower Curtain. He is recovering from his injuries and will need our help and support for several months to come. More than a workout!

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